04/13/2017

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 3RM touch and go (As heavy as possible 4X3 full snatch )

Rest as needed

B: Snatch Grip Deadlift (@5151 tempo as heavy as possible 6-6-6)

Rest 2 mins between sets

Metcon

Metcon (Time)

4 rounds:

400m run

10 deadlifts 185/125

15 box overs 24/20

rest 90 after round 1

rest 1:00 after round 2

rest :30 after round 3

Cooldown

500m ski

+

group cooldown

Thursday, April 13th, 2017 at 2:00 am / WOD