7/9/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Metcon Metcon (No Measure) Agility and Handstand Work 5 Sets 5-10-5 Shuttle Sprint 4 Konan Box HS Walks (2 each direction) 50ft Pogo Jumps 50ft Power Skip 10 Shoulder Taps Metcon Metcon (AMRAP – Rounds and Reps) “Squat Clean Chief” […]

7/8/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Deadlift Deload (3×5) Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Weightlifting Accessory Work 10min EMOM, alternating: odd: 8 Single Leg DB RDL each side […]

7/7/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Bench Press Deload (3×5) Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Weightlifting Clean and Jerk (10×1) 10min EMOM: 1 Power Clean and Jerk (stay […]

7/6/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Back Squat Deload (3×5) Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Weightlifting Accessory Work (3×10) 3 Rounds 10 Good Mornings (95/65) 10 Back Rack […]

7/4/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Metcon Metcon (Time) Happy Fourth of July!! “Red White and Booty” 100 DU 50 Cal Row 50 SDLHP 50 Back Rack Lunges (total) 800m Run 50 Front Rack Lunges (total) 50 Deadlifts 50 KBS 100 DUBarbell- 95/65, Rx+ 135/95 KB- […]

7/3/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Press 531 Warm up sets, every 90s: 5 at 45% 5 at 55% 3 at 65% Work sets, every 2 min: 3 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, shoot 3-4) […]

7/2/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Gymnastics Strength/Skill Metcon (No Measure) 5 Rounds EMOM style- Min 1: 5 seated box jumps Min 2: 8 pistols + 8 Shoulder Taps Min 3: 5-10-5 Shuttle Sprint Metcon Metcon (AMRAP – Rounds and Reps) “Rack City” 20min AMRAP: 200m […]

7/1/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Deadlift 531 Warm up sets, every 2min: 5 at 45% 5 at 55% 3 at 65% Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, shoot 3-4) […]

6/30/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Bench Press 531 Warm up sets, every 90s: 5 at 45% 5 at 55% 3 at 65% Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, shoot […]

6/29/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Back Squat 531 Warm up sets, every 90s: 5 at 45% 5 at 55% 3 at 65% Work sets, every 2 min: 5 at 75% 3 at 85% 1+ at 95% (you are going for max reps here, shoot […]

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