11/16/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 cal AD

10 good toe touches

w/BB or PVC 10

alt single leg good mornings

10 jumping squats

10 RDL

then:

1:00 sampson stretch each leg

:30 side star plank each side

Weightlifting

Rest 1:00-1:30 between sets

Front Squat (As heavy as possible 6-5-5-5-5-6)

Metcon

Metcon (Time)

5 rounds:

1 complex of: 2 power cleans+ 1 front squat+ 1 thruster 105/75

30 double unders

10 box overs 30/24

rest 2:00 between rounds 1 and 2

rest 1:30 between rounds 2 and 3

rest 1:00 between rounds 3 and 4

rest 0:30 between rounds 4 and 5

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Monday, November 16th, 2015 at 3:00 am / WOD