11/10/2017

Salt Lake City CrossFit – WOD

Warm-up

400m run

10 inch worms with 2 push ups

30 jumping jacks

7 turkish get ups each side (light-moderate)

30 jumping lunges

Weightlifting

A1: Strict lean away pull-ups @2121 (5X3 )

Only weight these if you can do them with the tempo! Band or BW
rest :30

A2: 1/2 kneeling arnold press (5X6-8 each arm )

Rest 1:00 between sets

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Cooldown

3 mins ski or row

3-5 mins group stretch

Friday, November 10th, 2017 at 3:00 am / WOD