06/13/2015

Salt Lake City CrossFit – SLC Barbell

Warm-up

Barbell warm-up:

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: BTN snatch press + 1 OHS (15 mins to work to a heavy single )

Weightlifting

Rest :60-:90 seconds between B1 B2 B3

B1: SN RDL (Snatch RDL @32×1)

B2: Snatch first pull + snatch DL (5X3 build sets )

B3: Muscle snatch (5X3 building sets)

Weightlifting

C: 3 position SN (power pos, hang, floor) (Work to a max )

Saturday, June 13th, 2015 at 2:00 am / WOD