08/27/2015

Salt Lake City CrossFit – WOD

Warm-up

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 heavier attempts

A: Snatch (15 mins to establish a 1RM snatch )

B: Clean and Jerk (15 minutes to establish a 1RM clean and jerk)

Metcon

Choice is yours whether you SN or C&J for the ground to OH. Whatever you choose you must do it for both AMRAPs.

3 burpees for each rep difference in AMRAPs.

Metcon (Weight)

2XAMRAP 3:00

Ground to overhead at 75%

rest 2:00 between AMRAPs

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility

Thursday, August 27th, 2015 at 2:00 am / WOD