02/15/2018

Salt Lake City CrossFit – WOD

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Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

A: Back Squat (Work to a 1RM in 10 mins )

Rest as needed

B: Full snatch + hang full snatch + 3 touch and go power snatch (Work to a heavy single of the complex in 7 sets )

Rest as needed

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

7 overhead squats 95/65

7 power snatch 95/65

7 chest to bar

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Thursday, February 15th, 2018 at 3:00 am / WOD