07/17/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run SLC RECOVERY 3 Rounds: 500 M row 20 jumping […]

07/16/2015

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders group barbell warm-up starts 5 mins after the hour! Weightlifting A: 1 power snatch + 2 hang full snatch + 2 OHS (Work to a heavy complex) Work to a heavy complex. Rest 2 between attempts B: 5X1 at 75% of complex […]

07/15/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow rocks 10 arch rocks 10 hollow arch swings then accumulate 2:00 L hang Skill 20 mins to complete: Facing the wall: 10 HS shoulder shrugs 10 HS shoulder taps 10 HS hip taps then […]

07/14/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Weightlifting A: Power jerk from rack or blocks (Build sets 5-5-5 rest 1:00 ) B: Push Press (Build sets 5-5-5 rest 2:00 ) Metcon Metcon (Time) […]

07/13/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 2 light KB windmills each arm 20m single arm OH KB carry each arm Weightlifting Rest 2:00 between sets Back Squat (As heavy as possible 12-10-8-15) Metcon Metcon (AMRAP – Reps) […]

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