CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Hang Power Snatch (5×2)

Sub barbell for heaviest KB, DB, or odd object.

Hang Power Snatch: https://www.youtube.com/watch?v=-mLzQdVAwlw

3: Metcon (AMRAP – Rounds)

Every 2 minutes for 10 rounds(20 mins)

5xHandstand Pushups

5xHang Power Clean and Jerk@95/65

5xToes to bar
*scale HSPU to DB or KB presses or pike HSPU

*sub situps or hanging knee raises for TTB

Handstand Pushup: https://www.youtube.com/watch?v=qbRbM6d5ddM

Hang Power clean and jerk: https://www.youtube.com/watch?v=DaKC_BEN5bk

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

Toes to Bar: https://www.youtube.com/watch?v=_03pCKOv4l4