CrossFit Salem South, CrossFit West Salem – Home WOD
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