08/13/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

With PVC or BB

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

Rest 2:00 between sets

A: Snatch (As heavy as possible 3-2-2-2 )

B: Snatch grip RDL (As heavy as possible 3X3)

Metcon

Metcon (Weight)

EMOM

0:00-9:00

even: 30 double unders

odd: 5 power snatch

10:00-16:00

EMOM

3 snatch grip deadlifts + 2 power snatch

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Thursday, August 13th, 2015 at 2:00 am / WOD