01/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

25 cal ski

2:00 bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Snatch complex from the hang: 1 full snatch from the power position + 2 full snatch from hang position + 1 snatch balance + 1 overhead squat (Work to a heavy complex in 6-8 sets )

Rest as needed

B: L-Sit (Accumulate 3:00 )

Score is sets it takes to complete the 3:00

Metcon

Metcon (Time)

21-15-9

devils press with plate or dumbbell

dumbbell or barbell step up to 24/20

Single arm dumbbell OHS each arm

18 min cap

*Pick your poison with barbell or dumbbell for the box step ups and devils press. Single arm OHS must be done with DB.

*Choose weight and score below

Metcon (Weight)

Weight score from metcon

Cooldown

250m row

200m jog

+

Group cool down 3-5 mins

Thursday, January 24th, 2019 at 3:00 am / WOD