04/20/2017

Salt Lake City CrossFit – WOD

Warm-up

400m run

+

group barbell warm-up starts 5 minutes after the hour!

Weightlifting

A: Clean complex from the hang (above knee): power clean + 2 full clean + split jerk (Work to a heavy complex in 7 sets )

Rest as needed

B: clean grip RDL @3030 (4X5 HEAVY sets! )

rest 1:30-2:00

Metcon

Metcon (Weight)

EMOMX18

M1: 5 thrusters

M2: 8 lateral bar over burpees
Choose a challenging weight for the thruster!

Cooldown

3 mins easy pace trueform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Thursday, April 20th, 2017 at 2:00 am / WOD