01/12/2018

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

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

Friday, January 12th, 2018 at 3:00 am / WOD