01/05/2018

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then: 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

A: Full snatch X2+ hang power snatch X2 (Rest as needed, increase weight with sets )

Work to a heavy complex in 10 mins

B: Single arm overhead walking lunge with dumbbell (3X30’/side )

Record heaviest set

Metcon

Metcon (Time)

7 rounds:

10 cal machine

3 snatch at 75%

rest 1:1

SLC RECOVERY

3-5 mins assault bike

90 seconds banded hip distraction

90 seconds banded shoulder distraction

90 seconds butterfly stretch

90 seconds pancake stretch

Friday, January 5th, 2018 at 3:00 am / WOD