SLC East – 4/18/15

WARM UP Coaches Choice PARTNER WOD For time with no cut-off.  Only one person can work at a time. 800M Run 50 Burpees 40 KB Swings 30 Jumping Lunges 20 HSPU 10 Rope Climbs 20 HSPU 30 Jumping Lunges 40 KB Swings 70/53 50 Burpees 800M Run

04/18/2015

Salt Lake City CrossFit – SLC Barbell Warm-up 5 mins hip and external rotation mobility Group barbell warm-up starts at 12:05! Barbell warm-up + tall jerks Front Squat (10 mins to work to a moderate 5 rep front squat) Weightlifting Alternate and rest :60-:90 between A1 A2 and A3. Increase weight with sets. A1: Clean […]

04/17/2015

Salt Lake City CrossFit – WOD Aloha! How’s your clean and jerk technique? If you aren’t lifting ALL the weight in the gym yet then come into SLC Barbell Saturday from 12-1:30. Gains are in your future. Also, today is Hawaiian Day, we prefer shorts under your grass skirts but it’s totally up to you. […]

04/16/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Rest 2-3 minutes between sets Deadlift (3-2-1-3-5 As heavy as possible) Metcon Metcon (Time) 5 rounds: 10 power […]

04/15/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Skill 15 mins to complete: 10 pistols (try weighted or PVC/BB OH) 10 HSPU (strict, kipping, or free standing) 3X max effort static HS hold (free […]

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