09/16/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Deadlift

Deadlift 5s

Warm up sets, every 90s:

5 at 40%

5 at 47%

3 at 55%

*8 banded good mornings 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!

*8 banded good mornings after each set*

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

“The Skilled Sumo”

20min AMRAP:

5 Ring Dips

10 Handstand Push Ups

15 Sumo Deadlifts (115/75)

20 V-Ups

Wednesday, September 16th, 2020 at 2:00 am / WOD