11/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m run

200m farmers carry

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Bench Press (8-6-6-4-2 increase weight with sets )

Try to go 5-10 # heavier than your last 8-6-6-4-2 sets!

B: Strict pull-up (Accumulate 30 PERFECT pull-ups )

Body weight or band if needed, add weight if BW is easy for you
Rest as needed, record amount of sets it takes you to reach 30

Metcon

Metcon (Time)

5 rounds:

200m run

10 pull-ups

15 KBS 53/35

Decrease rest by :30 each round:

Rest 2:30 between rounds 1 and 2

rest 2:00 between rounds 2 and 3

rest 1:30 between rounds 3 and 4

rest 1:00 between rounds 4 and 5

Cooldown

500m row easy pace

+

Group cool down 3-5 mins!

Monday, November 12th, 2018 at 3:00 am / WOD