02/16/2017

Salt Lake City CrossFit – WOD

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: Snatch (10 min to establish 3rm touch and go full snatch )

Rest as needed

B: Hang Snatch (AMRAP 4 hang full snatch )

Metcon

Metcon (Calories)

In 10 minutes:

3 rounds

15 box jumps 30/24

10 deadlifts 135/95

immediately into max calorie row in remaining time

Cooldown

3 mins ski at 75%

+ group stretch

Thursday, February 16th, 2017 at 3:00 am / WOD