11/04/2015

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

Snatch (15 mins to establish a heavy or 1RM snatch)

Clean and Jerk (15 mins to establish a heavy or 1RM clean and jerk)

Metcon

Metcon (Time)

3 rounds

50 double unders

20 abmat sit-ups

15 KBS 53/35

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Wednesday, November 4th, 2015 at 3:00 am / WOD