07/09/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

2 rounds:

20 air squats

15 walking lunges

10 push-ups

Group Barbell warm-up:

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press (BB or PVC)

hops forward/backward (BB or PVC)

good mornings

kang squat

tall snatch

Weightlifting

A: work to a heavy complex: 1 squat clean + 2 hang squat cleans (Build to a heavy complex)

1X6 rest 3:00 between sets

B: Romanian deadlift (RDL) tempo@3030 (Build to a heavy set)

6-8X5; rest 2 min between sets

Metcon

Metcon (Calories)

*DOWNTOWN*

8 rounds:

5 thrusters 95/65

:20 MAX EFFORT assault bike

1:1 rest

Score total calories

Metcon (Time)

*EAST*

8 rounds:

5 thrusters 95/65

30m sled push 180/140

1:1 rest

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, July 9th, 2015 at 2:00 am / WOD