SLC EAST – 08/01/2015

WARM UP Coaches Choice WOD 100 Push Ups 400M Run 100 Sit Ups 500M Row 100 Air Squats 800M Run 100 Ring Rows 1000M Row

08/01/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 jumping lunges 10 burpees 10 wall balls 30 second samson stretch Metcon (Time) 2 rounds: 30 pushups 100 meter overhead weighted lunge 10 weighted squats 200 meter run 10 weighted squats 100 meter overhead weighted lunge 30 situps

07/31/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Rest 1:00 between A1 and A2 A1: Dumbbell push press (As heavy as possible 3-3-3-3) A2: Bent over barbell rows (As heavy […]

07/30/2015

Salt Lake City CrossFit – WOD Warm-up 40 cal row then: Group barbell warm-up: jump shrugs high pulls muscle snatch overhead squat drop snatch sotts press hops forward/backward good mornings kang squat tall snatch Weightlifting A: Power position full snatch + 2 hang (above knee) full snatch (EMOM X15) B: Snatch pulls from floor (Build […]

07/29/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: :30 plank 10 ghd ext 10 ghd sit-ups Skill 20 mins Ring and bar […]

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