07/08/2016

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then

Group 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

A1: Push Press (As heavy as possible 5-3-3-1 )

Alternate and rest 1:00 between A1 and A2

A2: Weighted Pull-ups (As heavy as possible 5-3-3-1 )

Metcon

Metcon (Weight)

EMOM 0:00-9:00

3 position power snatch

(power position, hang, floor)

EMOM 10:00-15:00

5 touch and go power snatch

Choose weight

SLC RECOVERY

6-8 rounds:

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, July 8th, 2016 at 2:00 am / WOD