6/16/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Bench Press 5+ Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (This is a max set, shoot for at […]

6/15/2020

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12p – https://us04web.zoom.us/j/145870485 Weightlifting Back Squat 5+ Warm up sets, every 90s: 5 at 40% 5 at 47% 3 at 55% Work sets, every 2 min: 5 at 65% 5 at 75% 5+ at 85% (you are going for max reps here, shoot […]

6/13/20

Salt Lake City CrossFit – WOD View Public Whiteboard Gymnastics Strength/Skill Reverse Tabata HS hold 8 Rounds 10s hold, 20s rest Against the wall or freestanding if possible. Gymnastics Strength/Skill Reverse Tabata L Sit 8 Rounds 10s LSit, 20s rest Metcon Metcon (Time) “Nancy” 5 Rounds 400m Run 15 Overhead Squats95/65 RX 75/55 45/35

6/12/20

Salt Lake City CrossFit – WOD View Public Whiteboard Wod Brief/Description Today is a BENCHMARK MANIA day, aka a mash up of several different workouts. At the start of 0, you have 10min to find a 1RM Power Snatch. At the 10min mark you will begin the workout Isabel. You will need to change out […]

6/11/20

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Bench Press 1RM 15min to find your 1RM Bench Press!Start with sets of 3-5 for your warm up, then allow for 90s rest at least for your heavy single attempts. These should begin around 80%+ of your current/previous 1RM. Metcon Metcon (Time) “Jackie” 1000m Row […]

6/10/20

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Deadlift 1RM 15-20min to find your 1RM Deadlift!Start with sets of 3-5 for your warm up, the move to doubles then singles as you get closer to 85%+ Be sure to allow for 2min rest between your heavy attempts. Metcon Metcon (AMRAP – Rounds and […]

6/9/20

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Press 1RM 10min to find your 1RM Press Weightlifting Power Clean and Jerk 1RM 12min to find your PCJ!Treat like an EMOM style, starting with 1 rep on the minute until you get around 75% then rest as needed in between attempts. Metcon Metcon (Time) […]

6/8/20

Salt Lake City CrossFit – WOD View Public Whiteboard ZOOM WITH US 12pm – https://us04web.zoom.us/j/145870485 Warm-up Warm-up (No Measure) 30/20 Calorie machine then, 2x 10 lunges 10 lateral lunges 2 lunge stretch with reach 10 iron crosses 10 high kicks 10s hang from bar 5 kip swings Weightlifting New Weightlifting 15min to find your 1RM […]

6/6/20

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run then 2x 10 lunges 2 lunge stretch 10 plank taps 5 light db hang clean and jerk each 5 light single leg db deadlifts each Weightlifting Medball Core Blast (4×1) 4 Rounds 20 Medball situps 15 Pike ups with feet […]

6/6/20

Salt Lake City CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2min cardio or 400m run then 2x 8 BB/light deadifts 2 lunge stretch with reach 8 iron crosses 8 air squats 2 squat stretch with reach 2 inch worms then 5 BB Power Clean 5 BB Press 5 BB Push Press 5 […]

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