Archives for Dec,2015

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Dec30No Comments

12/30

CrossFit Great Salt Lake – WOD

Power Clean (5 @ 85-90%)

Every 30 seconds for 5 mins

1 @ 60%

*rest 1 min and add weight*

Every 30 seconds for 5 mins

1 @ 70%

*rest 1 min and add weight*

OTM 5

1 @ 80%

*rest 1 min and add weight*

OTM 5

1 @ 85-90%

*go for PR if you feel good!*

Metcon (AMRAP – Reps)

AMRAP 5

2 T2B

2 HR Pushup

4 T2B

4 HR Pushup

6,6,8,8, etc..

Dec29No Comments

12/29


CrossFit Great Salt Lake – WOD

(No Measure)

WARMUP for day’s work

Row 1000

then,

3 steady rounds

– 10 goblet squats (vertical back)

– 2 wall walks

– 5 Hollow/arch kips on bar

– 20 sec. HS hold on wall

Shoulder Press

A) 18,15,12,9

*all sets at same weight that was

challenging for 18 reps

B) as many strict pullups as possible

up to 6 after each set of press

*rest 3 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Deadlift – 115/75

7 Thruster – 115/75

7 Lateral Bar Hops