12/04/2017

Salt Lake City CrossFit – WOD

Warm-up

50 calorie assault bike

2 rounds:

:30 side star plank each side

10 single arm bottoms up kettlebell press each arm

10 barbell landmine press each arm

10 goblet squats

50 jumping jacks

Weightlifting

A: Front Squat (In 10 mins 3X5, increase weight with sets )

Rest 1:00-2:00

B: power clean + full clean (EMOM X10 at 60-70% of heaviest single last week )

Metcon

Metcon (Time)

20-18-16-14-12

thrusters 95/65

toes to bar

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

Monday, December 4th, 2017 at 3:00 am / WOD