03/16/2018

Salt Lake City CrossFit – WOD

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Warm-up

5:00 machine (increase pace to 85% over the 5 mins)

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Group warm-up starts 5 mins after the hour!

Weightlifting

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Metcon

A1: Ring Rows (3X10 with 3 sec pause at top )

Rest 1:00 between A1 and A2

A2: GHD Situps (3X15-20 reps )

Rest 2:00 between sets

B: GHD back extension (3X10-15 reps nice and slow )

Cooldown

500m row easy pace

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group mobility 3-5 mins

Friday, March 16th, 2018 at 2:00 am / WOD