11/18/2015

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 complex: 1 pull+1 power SN+ 1 power SN w/3 sec pause at knee (Work to a heavy complex)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

250m row

5 power snatch at 85%

SLC RECOVERY

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

Wednesday, November 18th, 2015 at 3:00 am / WOD