10/06/2017

Salt Lake City CrossFit – WOD

Warm-up

20 cal ski erg

20 cal row

10 PVC pass thrus

10 PVC OHS

With a BB

10 jumping squats

10 behind the neck press

10 behind the neck jerk

10 OHS

10 alt walking lunge

5 minutes after the hour 5-10 mins snatch tech work as a class

Weightlifting

A: Back Squat (4X3 at 75% )

Rest as needed

B: Squat Snatch (6X1 at 75% )

rest as needed, focus on technique!

Metcon

Metcon (AMRAP – Reps)

in 5 minutes :

40/30 calorie assault bike

power snatch in remaining time 95/65

rest 5 minutes

in 5 minutes:

40/30 calorie bike

overhead squats in remaining time 95/65
score is total reps from power snatch and OHS combined

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Friday, October 6th, 2017 at 2:00 am / WOD