03/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 calorie assault bike

Group warm-up starts 5 mins after the hour

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Weightlifting

A1: Clean grip RDL (4X5 )

% off of front squat 1RM
Rest 1:00

A2: GHD Situps (4X15-20 )

Rest as needed between A1 and A2

Cooldown

200m jog

3-5 mins lat stretch, roll out calves, bicep smash

Friday, March 9th, 2018 at 3:00 am / WOD