11/06/2017

Salt Lake City CrossFit – WOD

Warm-up

3 laps around gym with heavy object

then:

2 rounds (squeezing glutes at top!!)

7 slow back squats with BB

7 jumping squats (no BB)

10 single leg good mornings

10 cal row

Weightlifting

3 full cleans + 1 jerk (5X1 at 75% )

Focus on technique!
Rest as needed

Metcon

Metcon (Time)

5 rounds:

300m row

1 round of DT

(choose challenging but efficient weight)

-12 deadlift

-9 hang clean

-6 push jerk

rest 1:00 between rounds

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Monday, November 6th, 2017 at 3:00 am / WOD