10/21/2015

Salt Lake City CrossFit – WOD

Warm-up

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

Oct skills: 5-10 mins on mobility

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

Rest 2:00 between heavier sets

3 position clean (power, hang, floor) (20-25 mins to establish a heavy complex)

Metcon

Metcon (Time)

In Partners:

6x200m run (relay style, 3x200m each)

As soon as you are finished with this, complete:

6 MedBall Cleans

6 Wall Ball Shots

20 rounds (relay style, 10 rounds each!)

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Wednesday, October 21st, 2015 at 2:00 am / WOD