4/7/2020

Salt Lake City CrossFit – WOD

 

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SWEAT IN SOLITUDE

ZOOM WITH US

Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!

9am – https://us04web.zoom.us/j/688653427

12pm – https://us04web.zoom.us/j/145870485

5pm – https://us04web.zoom.us/j/684928589

6:30pm – https://us04web.zoom.us/j/548776273

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

3x

20 jumping jacks

10 jump squats

3 inch worms with pushup

10 hollow rocks

Equipment:

1. Dumbbell, kettlebell, barbell, suitcase, backpack for floor press.

2. Box, step, or side of couch/bed/chair for box jumps or step ups.

3. Jump rope

4. Room for sit ups and v ups.

Weightlifting

Tempo Floor Press (5×5)

3.0.3.3. Floor Press
3s down, 0s pause at bottom, 3s up, 3s pause at top

Metcon (AMRAP – Rounds and Reps)

3min AMRAP:

10 pushups

10 plank march

Metcon

Metcon (AMRAP – Reps)

“HAKUNA TABATA”

0-4:00

Tabata Devils Press

4-5:00

Double Unders/Jump Rope/Mtn Climbers

5-9:00

Tabata V-Ups

9-10:00

DU/JR/MC

10-14:00

Tabtata Box Jumps or Step ups

14-15:00

DU/JR/MC

15-19:00

Tabata Sit Ups

Score total reps of everything combined
Devils press can be done with two dumbbells like normal, or 1 db/kb and a single arm snatch, a suitcase or a backpack.

Box Jumps can be step ups or weighted step ups.

Tuesday, April 7th, 2020 at 2:00 am / WOD