02/14/2017

Salt Lake City CrossFit – WOD

Warm-up

500m row

group warm-up starts 5 mins after the hour!

The SNAIL!

2 people at at time pushing for :30.

At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push.

In the meantime, if you aren’t pushing the snail, complete 10 jumping jacks + 10 sprawls until it’s your turn.

Each pair must push 4X

Weightlifting

4X, Alternate and rest 1:00 between A1 and A2, 2:00 between sets

A1: 3 strict pull-ups into max effort kipping (Scale as needed, record number of kipping pull-ups)

A2: Dumbbell push press (:30 max effort dumbbell push press )

Metcon

Partners!!!

1000m row switch at 500m, partner not working holds plank (hands and feet)

80 pull-ups partner non working static hang

60 power snatch partner not working holds barbell at waist (choose weight)

400m run with heavy object (switch as needed)

20 shoulder to overhead partner not working holds barbell overhead

Your reps only count if non working partner is planking, hanging, or holding

Metcon (Time)

With a partner:

1000m row switch at 500m

80 pull-ups

60 power cleans

400m run with heavy object

20 shoulder to overhead

Cooldown

200m run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

Tuesday, February 14th, 2017 at 3:00 am / WOD