04/11/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Snatch (As heavy as possible 5-3-1-1-1 )

Metcon

Metcon (Weight)

10 power snatch + 10 OHS

10 bar facing burpees

rest 2:00

8 power snatch + 8 OHS

8 bar facing burpees

rest 1:30

6 power snatch + 6 OHS

6 bar facing burpees

rest 1:00

4 power snatch + 4 OHS

4 bar facing burpees

Increase snatch/OHS weight with sets, score is final weight in set of 4

Cooldown

400m easy jog or 3-5 mins machine

+

Group stretch/ cool down!

Thursday, April 11th, 2019 at 2:00 am / WOD