02/28/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (3X5 increase weight with sets )

Rest 2:00 between sets

B: Power snatch + full snatch (EMOM X10 at 60-75% of heavy single from last week )

Increase weight every 2 sets to work to 75% or stick to the 60%. Focus on perfect reps!

Metcon

Metcon (Time)

12-9-6-3

overhead squat 115/85 (or heavier than usual)

Devils press 40/20

Cooldown

400m jog or 30 cal machine easy pace

+

Group stretch 3-5 mins!

Thursday, February 28th, 2019 at 3:00 am / WOD