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
5 mins review of snatch barbell cycling
Power Snatch (0:00-6:00 EMOM 5 touch and go )
Squat Snatch (7:30-10:30 EVERY :30 2 touch and go full snatch)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:00
10 chest to bar
10 OHS 95/65
Cooldown
500m row
10 slow yoga push-ups
90 sec banded shoulder distraction
3 mins lat/thoracic rolling