04/28/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 8-6-6-5-8 )

Metcon

Metcon (Weight)

0:00-7:00 EMOM X8

Min 1: 1 power snatch

Min 2: 2 power snatch

Min 3: 3 power snatch

Min 4: 4 power snatch … all the way to 8

Choose appropriate weight

rest 3:00

at 10:00

3 rounds:

30 double unders

15 wall balls 20/14

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, April 28th, 2016 at 2:00 am / WOD