02/25/2016

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

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 2-3 mins between sets

A: Snatch (As heavy as possible 3-2-2-2)

B: Snatch grip RDL (As heavy as possible 3-3-3)

Metcon

Metcon (Weight)

EMOM X16

Even: 12/10 cal row

Odd: hang power snatch + snatch bal + 2 OHS

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Thursday, February 25th, 2016 at 3:00 am / WOD