12/07/2017

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

A: Back Squat (in 10 mins 3X5, increase weight with sets )

Rest 1:00-2:00 between sets

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1:15 until failure

25 double unders

2 power snatch

*add 2 power snatch each round

Choose an efficient cycling weight

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Thursday, December 7th, 2017 at 3:00 am / WOD