5/11/20

Salt Lake City CrossFit – WOD

 

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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

5pm Broomstick Barbell – https://us04web.zoom.us/j/797603891

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

2min Cardio then,

2x

10 squats

2 squat stretch

8 lunges

2 lunge stretch

6 lateral lunges

6 iron crosses

Equipment:

1. Barbell, kettlebell, dumbbell, backpack or suitcase for back squat strength and for metcon.

2. Timer or watch for running.

Weightlifting

Back Squat/Lateral Lunge Superset (5×15)

A1) 5 Pause Back Squats (5s pause at the bottom of your squat)

A2) 10 Lateral lunges (with weight)

rest 90s between
Stay active in your paused position.

Can use the same weight for squats and lunges, or go lighter for lunges if you are going heavier for squats.

Metcon

Metcon (Time)

“I Promise It Gets Easier”

800m Run (5min)

30 DB/KB/BB Squat Cleans

20 Rows/Pullups

400m Run (2:30min)

20 Squat Cleans

15 Rows/Pullups

200m Run (1:15min)

10 Squat Cleans

10 Rows/Pullups
Squat clean- 53/35 kb, 50/35 db, 75/55 barbell.

Rows- ring rows, pullups, barbell or dumbbell rows.

Monday, May 11th, 2020 at 2:00 am / WOD