03/01/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

200m farmers carry

+

Group warm-up starts 5 mins after the hour!

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Weightlifting

A1: Weighted dips (4X8 Ring or stationary, increase weight with sets )

Rest 1:00 between A1 and A2

A2: Weighted Pull-ups (4X8 stationary or ring pull-ups )

Increase weight with sets, rest 2:00 between sets

Cooldown

3-5 mins machine

+

Group cooldown 3-5 mins

Friday, March 1st, 2019 at 3:00 am / WOD