11/25/2015

Salt Lake City CrossFit – WOD

Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only
Friday the 27th: 9:00, Noon, 5:30
Gobble gobble!

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

Rest 2:00 between complexes

Clean complex: Clean pull+ power clean+ halting power clean (3 sec pause at knee) (20-25 mins to establish a heavy complex)

Metcon

Choose a challenging weight for complex, if you don’t have double unders: 3 attempts then 45 singles

Metcon (Weight)

EMOM X21

Min 1: one complex 1 power clean+1 squat clean+ 1 push press+ 1 split jerk

Min 2: 7 bar over burpees

Min 3: 30 double unders

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Wednesday, November 25th, 2015 at 3:00 am / WOD