08/04/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 calorie ski

10 1/2 kneeling landmine press each arm

:30 med ball stir the pot

+

with a barbell

10 OHS

10 drop snatch

10 tall snatch

10 sotts press (use PVC if you need to)

Weightlifting

Back Squat (As heavy as possible 5X5 )

Rest as needed between sets

Metcon

Metcon (Weight)

400m heavy object carry

+

12 of the complex:

3 snatch grip deadlifts

1 full snatch

1 hang full snatch

3 overhead squats
increase weight every 4th set, score is heaviest (last) set of 4

Cooldown

Easy 200m jog/walk

+

1:00 couch stretch each leg

1:00 pigeon stretch each leg

2-3 mins foam rolling

Friday, August 4th, 2017 at 2:00 am / WOD