5/15/20

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

10am – ROMWOD Facebook Live in SLC Members Page

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:

2x

25 Single unders

10 DU or attempts

8 pass throughs (pipe or rope)

2 Lunge stretch

2 Squat stretch

Equipment:

1. Jump rope

2. Bar or mat for TTB or Vups

3 BB, DB, KB, backpack for CJ, FS, devils press.

Metcon

Metcon (Time)

“COVID CLUSTER F.7”

3 Rounds

50 DU (or stutter unders)

20 TTB or Vups

10 Power Clean and Jerks

rest 3 min

21-15-9

Front Squats

Dumbbell Snatch

rest 3 min

3 Rounds

200m Run

10 Devils Press

30min CAP
Clean and Jerks- use barbell 95/65. Only have 1 dumbbell? Do 5 single arm CJ each side. DB weight 50/35.

Front squat- 95/65, or use your DB or KB.

Devils press can be used with one db or two. 50/35.

Friday, May 15th, 2020 at 2:00 am / WOD