01/10/2019

Salt Lake City CrossFit – WOD

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Warm-up

35 calorie machine

+

group warm-up starts 5 mins after the hour!

Weightlifting

Snatch complex: power snatch + hang full snatch + 3 overhead squats (Work to a heavy complex in 10 sets)

Rest as needed, work to a heavy complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

2 power snatch + 2 OHS 95/65

2 devils press 40/20

4 snatch + 4 OHS 95/65

4 devils press 40/20

6 snatch + 6 OHS 95/65

6 devils press 40/20

* increase snatch/OHS by 2 each round

* increase devils press by 2 each round

Cooldown

3-5 min machine at an easy cool down pace

+

3-5 mins group stretch

Thursday, January 10th, 2019 at 3:00 am / WOD