Author Archives: SLC Crossfit

03/30/2015


Main – WOD

Warm-up

50 double unders

40 jumping jacks

30 cal AD

20 air squats

10 GHD sit-ups

then:

10 banded good mornings

1:00 couch stretch each leg

10 hollow arch swings with straight legs

10 pull-ups

Weightlifting

Rest 2:00 b/t sets

Back Squat (As heavy as possible complete 6-5-5-5-5-6)

Metcon

For the hang snatch relay, each partner completes 3 hang snatch, then switch. If 95/65 isn’t a weight you can do 3 UB snatch choose a weight that allows unbroken.

Metcon (AMRAP – Reps)

Teams of 2 one person works at a time

Part 1

3:00min Hang snatch relay 95/65

Rest 2:00 min

Part 2

8:00 AMRAP

5 Pull-ups

10 wall balls 20/14

10 Burpees

20 situps

Rest 2:00 min

Part 3

2:00 min Max Reps Double Unders

SLC RECOVERY

3 rounds at easy pace:

1000m row

10 air squats (slow and controlled)

10 push ups (slow and controlled)

rest 2:00 b/t rounds

03/28/2015


Main – SLC Barbell

Warm-up

Barbell warm-up:

jump shrug

high pull

muscle SN

OHS

drop SN

sotts press

hops forward/backward

tall SN

good mornings

kang squats

Mobility

PVC OH partner stretch

Barbell ankle flexion stretch

Weightlifting

Rest :10 b/t each cluster, 2-3 mins b/t A1 and A2

A1: Snatch pull + snatch high pull (Establish a heavy complex 2.2X5 )

A2: Snatch first pull + snatch DL (Establish a heavy complex 2.2X5)

2 position snatch (power + hang) (Work up to a heavy 2 pos snatch )