10/28/2015

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

Oct skill: 5-10 mins squat and OH mobility

Weightlifting

3 pos power snatch complex: 2 at each position (power,hang floor) (20-25 mins to work to a heavy comlex)

Metcon

Metcon (Time)

5 consistent rounds:

200m run

10 ttb

5 power snatch (choose efficient weight)

rest :90 between rounds

SLC RECOVERY

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

Wednesday, October 28th, 2015 at 2:00 am / WOD