09/18/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press Press 5s Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 10 plank taps after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you are going for max reps here, […]

09/17/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Agility Work Metcon (No Measure) Agility & Skill 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 (Time) “Nitty Gritty” 1000m Row 5 Wall Walks 50 Box Jumps 5 Wall […]

09/16/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Deadlift 5s Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *8 banded good mornings after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you are going for max reps here, […]

09/15/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press Bench Press 5s Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 5 strict unbroken pullups after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you are going for […]

09/14/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Back Squat 5s Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% *perform 8 single leg DB RDL each leg after each set* Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you […]

09/12/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press DELOAD Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% *perform 8-12 ring rows after each set* ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Metcon Metcon (Time) “Barbed” 20 Pullups 30 Push Ups 40 Situps 50 Air Squats […]

09/11/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press Deload sets will be completed tomorrow instead of today! Metcon Metcon (Time) “9/11 Tribute WOD” 2001m row (or 1.25 mile run) 11 Box Jumps (24/20, 30/24) 11 Thrusters (115/75, 135/95) 11 Burpee Chest to Bar Pullups 11 Power Cleans (170/120, 185/135) 11 HSPU 11 […]

09/10/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Skill Metcon (No Measure) 6min EMOM: 10 Chest facing wall shoulder taps 10 Hollow Rocks Rx+ Freestanding shoulder taps and 10 V-Ups Metcon Metcon (8 Rounds for time) “Interval Shminterval” Complete Interval A in a 4 minute window. Rest remaining time. Then complete Interval B in […]

09/09/2020

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% *15 heavy KBS after each set* ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Metcon Metcon (Time) “Bend and Snap” 8 Rounds 200m Run 8 Deadlifts (135/95) 10 Burpees […]

09/08/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat DELOAD Work sets, every 2 min: 5 at 40% 5 at 50% 5 at 60% *perform 7 seated box jumps after each set* ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Weightlifting Bench Press DELOAD Work sets, every 2 min: 5 at 40% […]

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