11/09/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 calorie ski

20 banded monster walks

6-8/arm single arm overhead wall facing squat with KB (start light!)

10 med ball squat cleans

Weightlifting

Alternate between B1 and B2 3X

A: Hang snatch: 1 full snatch from the power position + 1 full snatch from above the knee (5X3 at 75% )

Rest as needed

B1: Single leg dumbbell RDL @5151 (3X8/leg)

Rest :30

B2: Glute-Ham Raises (3X5-8 (as long as positions are perfect))

Scale as needed, movement should be done for perfection

Metcon

Metcon (Weight)

EMOM X14

M1: 1 power snatch + 3 overhead squats

M2: 10 toes to bar

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Thursday, November 9th, 2017 at 3:00 am / WOD