03/22/2019

Salt Lake City CrossFit – WOD

Don’t forget about the Friday Night Lights WOD for the final CrossFit Open workout at 6:00 PM!!!

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Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Metcon (Time)

** If you aren’t submitting a score to the CrossFit Open and you did yesterdays workout you can choose between 19.5 or this:

33 deadlifts 135/95

33 C2B

27 deadlifts 135/95

27 C2B

21 deadlifts 135/95

21 C2B

15 Deadlifts 135/95

15 C2B

9 Deadlifts 135/95

9 C2B

20 min cap

Weightlifting

You can skip the deadlift if you did the alternate WOD

A1: Deadlift (3X8 )

Increase weight with sets, rest :30 between A1 and A2

A2: GHD hollow hold (Accumulate :20-:30 Hollow hold)

Rest :30 between A2 and A3

A3: Ring support hold (Accumulate :20-:30 seconds )

Rest 1:00 between sets

Cooldown

500m row at an easy pace or 400m jog

+

Group stretch 3-5 mins!

Friday, March 22nd, 2019 at 2:00 am / WOD