05/11/2015

Salt Lake City CrossFit – WOD

Team SLCCF will be competing in Dallas Friday, Saturday, and Sunday when the South Region kicks off. GOOD LUCK SLC!

Warm-up

500m row

3 rounds :20 each movement

air squats

push-ups

jumping lunges

hollow arch swings

jumping jacks

Weightlifting

Rest 2 mins between sets

Tempo front squat @42×1 (As heavy as possible 4-3-2-3-4-8)

Metcon

“Randy” in honor Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.

Randy is also Individual Event 1 for Regionals.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

SLC RECOVERY

5-6 rounds

1:00 arch rocks

1:00 run

1:00 plank

1:00 row

1:00 GHD sit-ups

1:00 AD

1:00 holow rocks

Monday, May 11th, 2015 at 2:00 am / WOD