12/09/2015

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 t

all snatch

Weightlifting

Rest 2-3 between heavy attempts

Snatch (15-20 mins to establish a 1RM snatch )

Metcon

Metcon (Time)

4 rounds:

400m run

30 sit-ups

20 ft HS walk (or 3 wall walks)

1:00 plank hold

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

Wednesday, December 9th, 2015 at 3:00 am / WOD