08/30/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal assault bike

15 cal row

+

Group warm-up starts on the hour!

Weightlifting

A: Split Jerk (3-2-1-1-1 )

Work to a heavy single, rest as needed between sets

B: Pendlay Row (3-3-2-2-2, increase weight with sets )

Rest as needed

Metcon

Metcon (Time)

10 power snatch 95/65

10 lateral bar over burpees

3 rope climbs

8 power snatch 135/95

8 lateral bar over burpees

2 rope climbs

6 power snatch 165/115

6 lateral bar over burpees

1 rope climb

*if you cannot do RX weight, start with a weight for the 10s that you can increase with each set

Cooldown

3-5 mins machine

+

Stretch and roll out!

Friday, August 30th, 2019 at 2:00 am / WOD