08/11/2017

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

Back Squat (5X5 heavier than last week!! )

Rest as needed between sets (at least 2 minutes)

Metcon

Metcon (Time)

3 rounds:

25/20 calorie assault bike

5 of the complex:

hang full snatch + full snatch from floor + 3 overhead squats

rest 2:00 between rounds

Metcon (AMRAP – Reps)

rest 3 minutes after last round

3 sets of MAX EFFORT unbroken kettlebell swings at 53/35

rest 1:00 between sets

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Friday, August 11th, 2017 at 2:00 am / WOD