12/02/2015

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

Rest 2-3 between attempts and :90 between 5X1

Clean and Jerk (Establish a 1RM then 5X1 at 80%)

Metcon

Have you ever heard the song Flower by Moby? Be very excited.

There are a total of 30 squats for the duration of the song. On Bring Sally Up, you stand up, on Bring Sally Down, you squat and hold until she sings Bring Sally Up again. The goal is to make it the duration of the song without dumping the weight.

rest 2:00 between A and B

(A ends as soon as you dump the weight)

A: Metcon (AMRAP – Reps)

Back squat “Bring Sally Up”

Men 135# Ladies 95#

B: Metcon (Calories)

Downtown:

1:00 MAX CAL ASSAULT BIKE!

East:

1:00 MAX CAL ROW!

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Wednesday, December 2nd, 2015 at 3:00 am / WOD