11/13/2017

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

Clean and Jerk (6X1.1.1)

Increase weight with sets. Rest :10 between reps, 2:00-3:00 between sets

Metcon

Metcon (Time)

every 3:30

400m run

thrusters 95/65

in remaining time

rest 1:00

repeat until you accumulate 50 thrusters

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Monday, November 13th, 2017 at 3:00 am / WOD