CrossFit Salem South, CrossFit West Salem – Home WOD
Warm-up
2 rounds of (not for time, move for quality)
10 Bootstrapper
20 lying leg swings (each leg)
10 lying cross overs (each leg)
10 Front Squats
5 Single leg Deadlift (each leg)
Then
Snatch specific warm up
3X each for 2 rounds
Down up’s
Down to High Pull
Down and Muscle Snatch
Snatch Drop (power position)
Snatch Drop (Full Squat)
Power Snatch
https://www.youtube.com/watch?v=PuiNqEqWdGk&t=3s
1a: Metcon (Weight)
Barbell Strength: EMOM 14:00
Odd Min: 3 Front Squats
Even Min: 9 Deadlifts or 3 Power Cleans
Target weight is 65% of your max front squat. If you need to get more bumper plates we have them! Score is the sum of both weights (if the same just multiply by 2). https://youtu.be/I_pFN-kgM2A
1b: Metcon (AMRAP – Rounds and Reps)
Barbell Conditioning: AMRAP 15:00
6 Snatches (75/55)
6 Burpees over the bar
12 Lunges
12 Sit Ups
https://youtu.be/I_pFN-kgM2A
2a: Metcon (Weight)
DB/KB Strength: EMOM 14:00
Odd Min: 8 DB/KB Goblet Squats
Even Min: 10 Deadlifts (find something heavy or DB/KB)
Add the weight of the squat object and the weight of the DL object
2b: Metcon (AMRAP – Rounds and Reps)
DB/KB Conditioning: AMRAP 15:00
AMRAP 15:00
8 Snatches (1x DB 50/35)
6 Burpees
12 Lunges
12 Sit Ups
https://youtu.be/I_pFN-kgM2A
3a: Metcon (AMRAP – Rounds and Reps)
Body Weight (BW) Conditioning: AMRAP 20:00*
8 Burpees
12 Lunges (6 each leg)
12 Sit Ups
* if new to CrossFit conditioing add in a short rest at the end of every other round. https://youtu.be/I_pFN-kgM2A
Cash Out
3 rounds (not for time)
100m weighted walk, hold weight in bear huge position
45 sec plank hold
30 sec wall sit
https://www.youtube.com/watch?v=PuiNqEqWdGk&t=3s