02/05/2018

Salt Lake City CrossFit – WOD

Warm-up

30 cal machine

+

EMOM X8 (on your own)

M1: 3 push-ups + 15 jumping jacks

M2: 10 air squats + 1 wall walk

Weightlifting

A: Front Rack Lunge (3X50′ at 75% of heaviest weight last week )

rest 2:00

B: Clean grip RDL (3X5 at 75% of 1RM front squat )

% off of front squat 1RM
Rest 2:00

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Monday, February 5th, 2018 at 3:00 am / WOD