01/31/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row at an easy pace

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Group warm-up starts 5 mins after the hour!

Weightlifting

A: 3 pos full snatch complex: 2 at each position (power,hang floor) (Work to a heavy complex in 6-8 sets )

Rest as needed

B: L-Sit (Accumulate 3:00 )

Score is number of sets it takes to accumulate the 3:00

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure…

M1: 6 power snatch 95/65

M2: 14 wall balls

increase by 2 reps each round

Cap is 24 mins

Cooldown

3-5 mins machine easy pace

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Group stretch!

Thursday, January 31st, 2019 at 3:00 am / WOD