10/03/2017

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

A: Front Squat (3X3 at 75% )

rest as needed

B: Clean and Jerk (6X1 at 75% of 1RM )

rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 unbroken wallballs 20/14

30 double unders

10 dumbbell cleans (choose weight)

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Tuesday, October 3rd, 2017 at 2:00 am / WOD