12/16/2015

Salt Lake City CrossFit – WOD

Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you can find to win a prize! RSVP to shannon@slccrossfit.com. See you there!

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 heavy complexes

Clean complex from the hang (above knee): power clean + 2 full clean + split jerk (Work to a heavy complex in 10, then 5X1 at 75%)

Metcon

rest 1:00 between all rounds EXCEPT round 3, which you’ll rest 3:00 before finishing rounds 4,5, and 6.

Score slowest round

Keep rounds within 2-3 seconds!

Penalty for difference in seconds off of round 1 is :30 plank hold per second for each round combined.

Metcon (Time)

6X250m row

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

Wednesday, December 16th, 2015 at 3:00 am / WOD