07/02/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m row

20 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Aim to increase A & B by 5-10 pounds from the week of 6/17!

A1: Shoulder Press (4X8 increase weight with sets )

Rest 1:30-2:00 between A1 and A2

A2: Strict pull-up (4X8 increase weight with sets if possible )

Body weight or band if needed, add weight if BW is easy for you
Rest 2:00 between sets

Metcon

Metcon (Time)

15-9-7

clean and jerk 135/95

dips

rest 3:00 (increase weight)

9-7-5

clean and jerk 165/125

Devils press 40/20

Cooldown

3-5 mins machine or light jog

+

Stretch and roll out!

Tuesday, July 2nd, 2019 at 2:00 am / WOD