11/14/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Weightlifting

A: strict press + push press + split jerk (6X1.1, increase weight with sets, rest :10)

B: Snatch grip RDL (As heavy as possible 5X3-5 reps )

Metcon

Metcon (AMRAP – Reps)

AMRAP 17

55 box jumps 24/20

55 deadlifts 185/125

55 calorie row

55 handstand push-ups

Cooldown

3 mins ski or row

3-5 mins group stretch

Tuesday, November 14th, 2017 at 3:00 am / WOD