09/08/2020

Salt Lake City CrossFit – WOD

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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%

5 at 50%

5 at 60%

*perform 10 single arm bent over DB rows (each) after each set*

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Pump Sesh”

10min AMRAP:

10 DB Floor Press (40/20, 50/35)

8 DB Z Press

6 Devils Press

Tuesday, September 8th, 2020 at 2:00 am / WOD