08/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m farmers carry

50 double unders

+

Group warm-up starts on the hour!

Weightlifting

A: “Stop” deadlifts (not tNg) (2X MAX SET )

Max set weight should be at 80% of your heaviest set of 8 on July 29th

* score total reps

B: Overhead Squat (2X MAX SET taken from the floor )

Max set weight should be at 80% of your heaviest set of 8 on July 29th

* score total reps

Metcon

Metcon (AMRAP – Reps)

0:00-7:00 Work to a max FULL snatch in 7 mins!

8:00-18:00

400m run

AMRAP in remaining time

15 wall balls 20/14

5 burpee box jump

Score is max snatch weight in pounds + reps from AMRAP

Squat Snatch (one rep max )

Record max snatch completed above

Cooldown

3-5 mins machine

+

Group cool down and stretch!

Monday, August 12th, 2019 at 2:00 am / WOD