02/12/2018

Salt Lake City CrossFit – WOD

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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: Front Squat (Work to a heavy single in 10 mins )

B: Full clean + hang full clean + 3 touch and go power cleans (Work to a heavy complex in 6-8 sets )

Metcon

Metcon (Weight)

3 rounds:

25/20 assault bike

10 power cleans

8 front squats

Cooldown

200m jog

3 mins bike

couch stretch

butterfly stretch

Monday, February 12th, 2018 at 3:00 am / WOD