09/15/2020

Salt Lake City CrossFit – WOD

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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 max reps here, shoot for 7-8!

*perform 5 strict unbroken pullups after each set)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Weightlifting

Clean and Jerk

E2MO2M for 5 Sets:

1 Clean Pull

1 Squat Clean

1 Split Jerk with pause in split

*start around 55% and build*

Metcon

Metcon (Time)

“Quick and Painless”

30 Pullups

20 Hang Power Cleans (95/65)

20 Pullups

15 Hang Power Cleans

10 Pullups

10 Hang Power Cleans

8min CAP. Scale accordingly!!

Tuesday, September 15th, 2020 at 2:00 am / WOD