10/01/2015

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then:

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

A: Snatch (Snatch 5 sets of 3 reps at 75%; rest 2 min )

B: Clean (Clean 5 sets of 3 reps at 75%; rest 2 min)

Metcon

Metcon (Time)

7 rounds:

6 ground to OH 135/95

10 box overs 24/20

rest 1:1

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Thursday, October 1st, 2015 at 2:00 am / WOD