03/18/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Bench Press (AHAP 8-6-6-5-5 ) A2: Weighted ring rows (body parallel to floor) […]

03/17/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Squat snatch complex: 2 power position SN + 2 hang (at knee) SN + 1 from […]

03/16/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 20-25 mins A1) 1:00 box shoulder stretch A2) 8 hollow/arch roll + V up A3) 2 […]

03/15/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 10-8-6-6) A2: Both arms bent over DB row (As heavy […]

03/14/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Front squat tempo @41×1 (12-10-8-6 ) As heavy as possible, rest 2:00 between sets Metcon CrossFit Games Open 16.3 […]

03/12/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row or 100 Double unders 3 rounds: 10 inchworm pushups 10 meter squat walk 10 meter walking lunge 30 seconds in bottom position of squat Metcon 5 rounds with a partner: 5 pushups 10 squats 15 situps 20 jumping lunges 200 meter run Only one partner […]

03/11/2016

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest 1:00 between sets A: Push Press (As heavy as possible 10-10-8-8) B: Barbell Row (As heavy as possible 10-10-8-8) Metcon […]

03/10/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Rest as needed between sets A: Snatch (15 mins to 1RM snatch ) B: Clean and […]

03/09/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Gymnastics 20-25 mins A1) inch worm for form across floor (3 sec hold on hollow hands) A2) 1:00 thoracic spine barbell stretch A3) 1 wall walk + :10 […]

03/08/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Rest 2 minutes between sets A: Bench Press (As heavy as possible 10-10-10-10) B: Strict weighted pull-ups (As heavy as possible/BW/ or band 8-8-8-8) Metcon Metcon (Time) […]

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