02/21/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

3-5 mins machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Squat Snatch (10 mins to work to a max snatch! )

B: Squat Snatch (3-5 reps at 75% of 1RM established above )

Rest as needed

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Cooldown

500m row at an easy pace

+

3-5 mins group stretch

Thursday, February 21st, 2019 at 3:00 am / WOD