5/12/20

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

6pm – ROMWOD Facebook Live in SLC Members page

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

2min jump rope/DU practice

2x

5 pushups

2 inchworms

10s downward dog

10 plank taps

2 lunge stretch

Equipment:

1. Jump rope

2. DB, KB, BB fo bench press, push press, sdlhp.

3. Wall for wall walks

4. Possible box for pike pushups (scale for HSPU)

Weightlifting

Tempo Bench/Wall walk Pushup (5×6)

5 ROUNDS

SUPER SET

A1) 6 Tempo Bench Press (3s down, explode up)

A2)2 wall walks, 10 pushups

rest 90s seconds between

Metcon

Metcon (AMRAP – Reps)

“Noodle Arms”

3 Rounds

(1min at each station, amrap in the minute)

1: Burpee over object

2: SDLHP

3: Push Press

4: Double Unders

5: HSPU

Recommended weights: 95/65 barbell or 50/35 db.

Score is total reps
SDLHP- can use db, kb, or bb

Push Press- can use db, kb, or bb

HSPU- scale with a frame pushups or pike push ups.

Tuesday, May 12th, 2020 at 2:00 am / WOD