6/19/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Press 5+

Warm up sets, every 2 min:

5 at 40%

5 at 47%

3 at 55%

Work sets, every 2 min:

5 at 65%

5 at 75%

5+ at 85% (This is a max set, shoot for at least 7-8 reps!)

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

Weightlifting

Power Clean and Jerk Complex

0-10min on a running clock, every 2 min perform:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

2 Push Jerks

Start around 45-50% and build.
Record heaviest weight.

Metcon

Metcon (Time)

“MashMania”

0-10min

Clean Complex (above)

10-20min:

100 Double Unders

75 Wall Balls

50 Push Press

20-30min:

Death by Bear Complex

1 Complex on first minute, 2 on second minute, 3 on third minute, until you are unable to complete the work in the minute.
After clean complex, reload bar for the push presses prior to the 10min mark.

Push Press/Bear Complex Weight

Life: 75/55

Sport: 95/65

Bear Complex:

Squat Clean into Thruster

Back Squat into Thruster

(Cluster Buster!)

Friday, June 19th, 2020 at 2:00 am / WOD