08/05/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Deload Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Metcon Metcon (Time) “MONO” 1200m Run 100 Double Unders 25 Cal Row 800m Run 75 Double Unders 25 Cal Bike 400m […]

08/04/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press Deload 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 10min EMOM: 1 Power Clean and Jerk *stay within 50-70% of 1RM* Metcon Metcon (Time) “DT […]

08/03/2020

Salt Lake City CrossFit – WOD View Public Whiteboard 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 Rounds 10 Kang Squats (95/65) 10 Curtsy Squats (95/65) 10 Hip Thrusts (95/65) rest 1 […]

08/01/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (Time) 5 sets: 200m Sprint (85%+) rest 75s between Metcon Metcon (AMRAP – Rounds and Reps) “Cassaster” 20min AMRAP: 20 Thrusters (75/55) 20 Cass Lunge/Box Hops (total) 20 Push Ups 20s Handstand Hold

7/31/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 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 for 2-3) ALL PERCENTAGES ARE BASED OFF […]

07/30/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (Time) “GET FIT, SAVE KIDS” 400m Run 60 Box Step Ups 24/20 60 Push Ups 400m Run 60 Push Ups 60 Box Step Ups 400m Run *wear a weight vest*After you complete the RISE UP WOD, please post a picture or a video of […]

7/29/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 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 for 2-3) ALL PERCENTAGES ARE BASED OFF […]

7/28/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 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 for 2-3) ALL PERCENTAGES ARE BASED […]

7/27/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat 5-3-1 Warm up sets, every 90s: 5 at 50% 5 at 57% 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 for 2-3) ALL PERCENTAGES ARE BASED […]

7/25/20

Salt Lake City CrossFit – WOD View Public Whiteboard Metcon Metcon (No Measure) “Core Blast” 4 Rounds (15min cap) 10 Dumbbell Plank Pull Throughs (total) 15s L-Sit 20s Star Plank (each side) 30 Tuck Crunches Metcon Metcon (Time) “But Why?” 200m DB Farmers Carry (50/35) 30 Strict HSPU 40 Single Arm Devils Press 50 Single […]

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