05/05/2015

Salt Lake City CrossFit – WOD

“Turns out Cinco de Mayo isn’t Mexico’s Independence Day. It’s actually a celebration in honor of a Mexican military victory over the French on May 5th, 1862. So (because we’re super clever) the rep scheme for the WOD is 5-5-18-62.” -IAB

Warm-up

50 single unders

50 double unders

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest :90 between A1 and A2

A1: Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%)

A2: Tempo 45 degree row @5151 (Establish a 1RM then 3X3 at 80%)

Metcon

You have until May 11th to complete the Cinco De Beastmode WODS. If you don’t plan on submitting a score online or participating in the fundraiser, if you would like to, you may sub the wall balls with jumping lunges since we did them yesterday.

Movements can be completed in any order. Athletes can break the WOD up however they see fit to get the most total reps in 15 minutes. All reps of all movements must be completed before moving to another round.

If you are submitting a score, please have someone judge you.

Metcon (AMRAP – Reps)

Rx Division WOD

AMRAP 15 Minutes

5 CTB Pull Ups

5 Snatch (155/115)

18 Power Clean (155/115)

62 Wall Balls (20 lbs to a 10′ target/14 lbs to a 10′ target)

Metcon (AMRAP – Reps)

Scaled Division WOD

AMRAP 15 Minutes

5 Burpees

5 Ground to Overhead (95/65)

18 Power Clean (95/65)

62 Wall Balls (20 lbs to an 8′ target/10 lbs to an 8′ target)

SLC RECOVERY

10 mins Z1 row

+

:30 80%

:30 50%

X15

+

10 mins Z1 AD

20 mins mobility

Tuesday, May 5th, 2015 at 2:00 am / WOD