SLC EAST – 5/16/2015

WARM UP Coaches Choice PARTNER WOD One athlete works at a time.  Switch out every 10 Reps. Both athletes run both 800s. 800M Run 50 OHS Squats 75/45lbs 100 Knees to Elbows 150 Double Unders 100 Box Jump Overs 24/20″ 50 Sumo DL High Pulls 75/45lbs 800M Run  

05/15/2015

Salt Lake City CrossFit – WOD Good Luck Team SLC! Day 1 is going down! Warm-up 400m run group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (Complete 8-6-6-7-10) A2: 45 degree row (Complete 8-6-6-7-10) Metcon Choose a weight that you can touch and […]

05/14/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 10 wall squats 10 PVC pass thrus 10 PVC OHS 20 arm circles forward 20 arm circles backward 5 yoga push-ups with a barbell: 5 behind the neck jerks 5 tempo OHS @5551 5 OHS Weightlifting Rest 2:00 between sets Overhead Squat (As heavy as possible […]

SLC EAST – 5/13/2015

WARM UP Coaches Choice STRENGTH Back Squat AHAP 8-6-6-10 WOD Annie 50-40-30-20-10 Double Unders Sit Ups 3 Minutes Rest Grace 30 Reps of Clean & Jerk 135/95

05/13/2015

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders 5 mins mobility Group warm-up starts 10 mins after the hour! Skill 20 mins to complete: 5-4-3-2-1 strict TTB 1-1-1-1-1 rope climbs in a HS against wall: 2X:30 hold 10 shoulder shrugs 10 shoulder taps 10 hip taps (only if you can […]

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