08/02/2018

Salt Lake City CrossFit – WOD

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Warm-up

20 air squats

10 push-ups

5 pull-ups

+

group warm-up starts 5 mins after the hour

Weightlifting

A1: Deadlift (4X8 increase weight with sets )

Rest 1:00 between A1 and A2

A2: GHD back extension (4X20 nice and slow ๐Ÿ™‚ )

Rest 2:00 between sets

Metcon

Metcon (Time)

10 hang full snatch at 70%

8 hang full snatch at 75%

6 hang full snatch at 80%

4 hang full snatch at 85%

2 hang full snatch at 90%

1 hang full snatch at 95%

** 7 bar facing burpees between sets

Cooldown

500m row

+

3-5 mins group stretch

Thursday, August 2nd, 2018 at 2:00 am / WOD