04/11/2015

Salt Lake City CrossFit – SLC Barbell Warm-up Group barbell warm-up Weightlifting Alternate and rest 1-2 mins between A1, A2, and A3 A1: 80-110% of SN or proper pos A2: 80-90% 45 degree row A3: 50-80% of back squat A1: Halting SN DL on riser (5X3 increase weight with sets) A2: SN push back + […]

04/10/2015

Main – WOD Warm-up 50 single unders 50 double unders Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 2:00 between A1 and A2 A1: Bench Press (Complete 8-6-6-7-10 as heavy as possible) A2: 45 degree row (Complete 8-6-6-7-10 as heavy as possible) Metcon Metcon (AMRAP – Reps) 3X5:00 AMRAP 5 pull-up […]

04/09/2015

Main – 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: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Weightlifting Rest 2:00 between sets […]

04/08/2015

Main – WOD YOGA TONIGHT AT 7:30 WITH JESSICA! Warm-up 30 cal AD 5 mins mobility Group barbell warm-up: 5 jump shrug 5 high pull 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/backward 5 tall snatch 5 good mornings 5 kang squats Weightlifting 3 position SN (power pos, hang, […]

04/07/2015

Main – WOD SKILLS on SKILLS on SKILLS tonight at 5:00-5:30! SLC Barbell 5:30-6:30. See you there! Warm-up 400m run Group warm-up starts at 5 mins after the hour Weightlifting Alternate and rest :90 between A1 and A2 A1: Shoulder Press (Complete 8-6-6-7-10 as heavy as possible ) A2: 90 degree bent over row (Complete […]

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