05/16/2019

Salt Lake City CrossFit – WOD

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Warm-up

35 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (4X8 increase weight with sets )

Rest 1-2 mins between sets

B: Hang power snatch + 2 hang squat snatch (EMOM X8 increase weight with sets)

Metcon

Metcon (Time)

With a partner:

80 overhead squats (alt every 5) 95/65

* partner holds bar at waist while other partner works

100 dumbbell box step overs (alt every 5) 40/20

* partner hangs from bar while other partner works

120 back rack alternating lunges (alt every 10) 95/65

* partner holds plank while other partner works

Time cap 22

Cooldown

3-5 mins machine or 400m run

+

Group cool down

Thursday, May 16th, 2019 at 2:00 am / WOD