CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish
Sub row with run

2: Snatch Complex (Build to heaviest complex)

Squat Snatch + Hang Squat Snatch + Overhead Squat
No equipment option:

Complete 20 complexes with a KB, DB or odd-object. Moderate load. Scale to power snatch options.

https://www.bing.com/videos/search?q=odd+object+snatch&docid=608037583475969684&mid=580910D1D72C8AD45B9D580910D1D72C8AD45B9D&view=detail&FORM=VIRE

3: Metcon (Time)

For Time:

3 rounds

800m run

20 Overhead squats@75/55

No equipment option: Use PVC pipe, broomstick, rake, rower…

https://www.youtube.com/watch?v=RD_vUnqwqqI

4: Metcon (AMRAP – Reps)

Daily Challenge!!

Hold a plank on all fours. Toss a ball from one hand to the other. As many reps as possible without breaking the plank.