09/10/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (Every 90 seconds X7 10 back squats )

Increase weight with sets, record heaviest set

Metcon

Metcon (Weight)

0:00 – 6:00

Work to a 3RM touch and go full snatch

6:00-7:00 rest

7:00-10:00

MAX rep box jumps 24/20

10:00-13:00

MAX rep power snatch

95/65

13:00- 16:00

MAX rep toes to bar

Metcon (AMRAP – Reps)

TOTAL REPS COMBINED

Box jumps + power snatch + TTB

Cooldown

500m row easy pace

+

Group stretch 3-5 mins

Monday, September 10th, 2018 at 2:00 am / WOD