02/18/2016

Salt Lake City CrossFit – WOD

SLC Barbell is starting a new 4 week cycle Monday, February 22nd! All levels welcome, sign up today!

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 2:00 between sets

A: Squat Clean (As heavy as possible 3-2-2-2)

B: Deadlift (Moderate weight 5-5-5)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

Thursday, February 18th, 2016 at 3:00 am / WOD