6/15/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Back Squat 5+

Warm up sets, every 90s:

5 at 40%

5 at 47%

3 at 55%

Work sets, every 2 min:

5 at 65%

5 at 75%

5+ at 85% (you are going for max reps here, shoot for 7-8!)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM FROM LAST WEEK.

Weightlifting

Power Snatch Complex (5×1)

Every 90s for 5 sets:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Start around 45-50% and build.

Metcon

Metcon (Time)

“The Classic”

21-15-9

Front Squats

Bar Facing Burpees
This is a sprint burner! Go as unbroken as you can. Think Fran =)

Weight Recommendations:

Life: 115/75

Sport: 135/95

Monday, June 15th, 2020 at 2:00 am / WOD