11/18/2019

Salt Lake City CrossFit – WOD

Enjoy the deload this week!

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Warm-up

15 cal row

15 cal ski

+

Group warm-up starts on the hour!

Weightlifting

Clean and Jerk (EMOM X10 1-2 reps at 50-75% of 1RM )

Not touch and go if you’re doing 2 reps. FOCUS ON TECHNIQUE and MECHANICS : ) Go as light as you need to

Metcon

Metcon (Time)

20 cal assault bike

10 cleans 165/135

15 cal assault bike

15 cleans 135/105

10 cal assault bike

20 cleans 95/65

20 cal assault bike

time cap 20

Cooldown

200m jog

200m walk

+

Stretch and cool down

Monday, November 18th, 2019 at 3:00 am / WOD