01/28/2016

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: Work to a heavy complex: 1 power snatch + 2 hang squat snatches + 2 OHS (Rest 3:00 between sets )

B: Deadlift (As heavy as possible 10-8-6 Rest 2:00 between sets)

Metcon

Alternate every

5 reps on snatches and burpees

500m on row

Metcon (Time)

In teams of 2:

60 snatches 95/65

2K row

100 burpees

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Thursday, January 28th, 2016 at 3:00 am / WOD