10/23/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

400m jog

+

Group warm-up starts on the hour!

Skill

5-10 mins working on your snatch pull technique!

Weightlifting

A1: Single arm plank row with band (3X12/arm )

Rest :30 between A1 and A2

A2: ring pull-up or chest to ring pull-up (3Xmax set UB )

Weighted, band, or BW
Rest 1-2 mins between sets

Metcon

Metcon (Time)

1K row

30 pull-ups

30 power snatch 95/65

time cap 16

Cooldown

3-5 mins machine at an easy pace

+

Stretch and cool down!

Wednesday, October 23rd, 2019 at 2:00 am / WOD