09/24/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD/row

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

1 clean every 30 sec x 20. (Cycle from hip to hang to floor) example: 0:00 hip, 0:30 hang, 1:00 floor… (Choose a weight that’s challenging yet efficient)

Metcon

Metcon (Time)

10 KBS 53/35 1 box jump 24/20

9 KBS 2 box jumps

8 KBS 3 box jumps

7 KBS 4 box jumps

6 KBS 5 box jumps

5 KBS 6 box jumps

4 KBS 7 box jumps

3 KBS 8 box jumps

2 KBS 9 box jumps

1 KBS 10 box jumps

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Thursday, September 24th, 2015 at 2:00 am / WOD