06/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal row

20 cal assault bike

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Aim to make A and B heavier than the 15’s during week of 6/10

A: “Stop” deadlifts (not tNg) (3X12, increase weight with sets )

Rest 2 minutes between sets

B: Overhead Squat (3X12, increase weight with sets )

Rest 2:00 between sets. Taken from the floor

Metcon

Metcon (Time)

5 full snatch (choose heavyish weight)

250m row

10 full snatch (choose moderate weight)

500m row

15 full snatch (choose lighter-moderate weight)

750m row

Time cap 18

Cooldown

200m jog

200m walk

+

Group cool down and stretch 3-5 mins

Monday, June 24th, 2019 at 2:00 am / WOD