10/12/2017

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

Snatch complex: power snatch + hang full snatch + 3 overhead squats (10X1 )

Rest as needed, work to a heavy complex

Metcon

Metcon (Weight)

0:00-3:00

every :20 two power snatch

4:00-6:00

every :20 two full snatch

8:00-14:00

AMRAP:

15 wall balls 20/14

15 box jumps 24/20
Score is weight of snatch + AMRAP reps

Cooldown

3 mins ski or row

3-5 mins group stretch

Thursday, October 12th, 2017 at 2:00 am / WOD