08/13/2020

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 […]

08/12/2020

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 […]

08/11/2020

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) […]

08/10/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Weightlifting Back Squat 1RM 15min to find your 1RM Back Squat (Perform sets of 3-5 reps until you get to around 75% of your previous 1RM prior to the 15min clock. Perform singles every 2-2:30min for your attempts during the 15min window.) Metcon Metcon (Time) “Helen” […]

08/08/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Agility Work Metcon (No Measure) 3 Rounds 5-10-5 Sprint, 2 times 50′ Broad Jump 7 Seated Box Jumps rest 90s Metcon Metcon (Time) “DESTINY” For time, in any order or rep break down, accumulate: 400m Double KB Farmers Carry (53/35) 40 Strict Pullups 50 Cal AAB […]

08/07/2020

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% ALL PERCENTAGES ARE BASED OFF 90% of 1RM. Weightlifting Power Snatch *This is first portion of MashUp WOD!* 10min EMOM: 1 Power Snatch *stay between 50-70% of 1RM* Metcon […]

08/06/2020

Salt Lake City CrossFit – WOD View Public Whiteboard Skill Metcon (No Measure) 12min EMOM: Gymnastics Skillz Min1: 3 MU Transitions on low rings or box (or 3 MU) Min2: 10 Dips Min3: 10 Pike ups on Rower Min4: 10 Shoulder Taps Metcon Metcon (AMRAP – Rounds and Reps) “Check, please!” 18min AMRAP: 100m Waiter […]

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 […]

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