Archives for May,2017

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May31

Friday Chipper

CrossFit Great Salt Lake – CrossFit

Warm-up

Boss Lady’s Warm-up (No Measure)

400 M Run

10 Scap Pushups

10 Dynamic Lunges

10 Scap pullups

10 Weighted swimmers front and back

10 Squat to toe touch

10 Scorpions

Metcon (Time)

20 Assault Bike Calories

25 Power Snatches 135/95

25 Handstand Push Ups

40 Calorie Row

25 Clean and Jerks 135/95

25 Pull Ups

800 meter Run

25 Deadlifts 135/95

100 Double Unders
Deficit Handstand Push Ups, Chest to Bar Pull ups.

Accessory Work

Accumulate 3:00 weighted plank.

May30

Overhead Complex

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-Up (No Measure)

400 M Run

20 Lunge & Twist

20 Pass Throughs W/ Band

100 Single Unders

15 Sit-Ups

15 Supermans

Banded Overhead Distraction

Push Press + Split Jerk (1-1-1-1-1)

Perform one push press plus one split jerk for the complex
Wok up to your heaviest weight for the complex.

Metcon (Time)

7 rounds

10 Burpee Box Jump Overs

15 Sit ups

May29

Wednesday Comp Class


CrossFit Great Salt Lake – Competitors

Metcon (Time)

3 Rounds

10 Wallballs 30/20

10 Toes to Bar

Metcon (Weight)

Snatch Ladder

EMOM for 10:00, begin each minute with 5 burpees

Minutes 1-3

3 Snatches at 115/75

Minutes 4-6

2 Snatches at 135/95

Minutes 7-9

1 Snatch at 155/105

Minute 10 pick a heavy weight.

Rest 5:00
Score is heaviest weight snatched. Snatches are any way, you may choose to squat or power.

Metcon (Time)

5 Rounds

3 Clean and Jerks 185/125

4 Box Jumps 30/24

Accessory Work

5-10 Muscle Ups, not for time.

May29

“Elizabeth”

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

Run or row 400/500

10 squat to toe touch

10 inch worms

10 pause lunges

10 push ups

10 shoulder pass throughs

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Power or full cleans.

ROMWOD

If you missed out on this morning’s yoga class, here’s your chance to make it up! If you did go to yoga this morning, and don’t want to do more yoga during the remaining class time, work on a weakness like muscle ups, handstand push ups, or kipping.

May28

Oly Day

CrossFit Great Salt Lake – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bear Complex (1-1-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 7 unbroken sets of this complex (all five movements). Increase weight to heaviest load for the complex. Power clean plus front squat may be blended into a full clean.

Metcon (Weight)

8 Bear Complex 95/65

6 Bear Complex 135/95

4 Bear Complex 155/105

2 Bear Complex*

*You have 2:00 to complete the reps at each weight. If you complete the set reps at a given weight, you may proceed to the next weight before the next two minute segment. The last two reps may be performed as heavy as desired. Your score is the total weight moved.

Accessory Work

3×15 Good Mornings with a barbell

May27

“Murph”


CrossFit Great Salt Lake – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

May26

How Many Can You Get

CrossFit Great Salt Lake – Competitors

Metcon

Metcon (AMRAP – Reps)

36 Min AMRAP

50 Du’s

15 Ground-to-Overhead 115/85

(Rx+ option Atlas Stone)

15 Front Squats 115/85

10 T2b

Every 4 mins you will have a

mandatory 400 m row or( 1/2 mile on the Assualt bike). You will get off the rower and start where you left off in the cycle. The row does not count as reps.

May25

Partner Chipper

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

With a Partner:

Run 1 mile

100 Burpees

200 Sit Ups

300 Air Squats*

*One partner working at a time except on running, which must be done together. Partition reps as desired. For example, you may do 4 rounds of 400 meter run, 25 pull ups, 50 sit ups, and 75 air squats if desired, or any combination of rounds to get you to the above totals.

May24

Griff

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Heel to toe steps (slow)

20 Bend and Bows

20 Butt-kickers

Roll out feet with LaCrosse ball (4:00)

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Accessory Work

Accumulate 3:00 in Headstand/Handstand

Accumulate 3:00 in Plank

May23

Oly Day

CrossFit Great Salt Lake – CrossFit

Skill

Muscle Snatch (1-1-1-1-1)

Perform a snatch without moving your feet, or dropping under the bar.
Work up to a max for today. Keep the bar close.

Strength

Pause Snatch Pull + Snatch (1-1-1-1-1)

Pause 3″ at the knee, then follow through with a snatch high pull, then snatch (full).
Work up to heaviest weight for today. Focus on perfect bar path and correct positions today!

Snatch Grip Push Press (3-3-3-3-3)

Push press behind the neck with a snatch grip.
Work up to a 3 rep max for today. Use racks.

Metcon

Metcon (Weight)

EMOM for 7 minutes

7 Burpees

1 Snatch (full)
Your score is the weight you pick for this workout. To get Rx, you must perform all your burpees plus one snatch within the minute.