01/06/2016

Salt Lake City CrossFit – WOD

Is being a more efficient lifter one of your 2016 goals? SLC Barbell starts January 11th!

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

Rest 2 minutes between sets

Snatch 3RM touch and go (Work to a heavy set of 3)

Metcon

Metcon (Time)

4 rounds:

7-5-3

snatch 95/65

bar over burpees

rest 1:30 after round 1

rest 1:00 after round 2

rest :30 after round 3

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Wednesday, January 6th, 2016 at 3:00 am / WOD