6/23/2020

Salt Lake City CrossFit – WOD

View Public Whiteboard

ZOOM WITH US

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

Weightlifting

Bench Press 3+

Warm up sets, every 90s:

5 at 40%

5 at 50%

3 at 60%

Work sets, every 2 min:

3 at 70%

3 at 80%

3+ at 90% (you are going for max reps here, shoot for 5-6)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Weightlifting

Power Clean and Jerk Complex (5×1)

E2MO2M for 5 sets:

1 High Hang Power Clean

2 Hang Power Clean

3 Push Jerks

Start at 50-55% and build. Score your heaviest set.

Metcon

Metcon (AMRAP – Reps)

“Open 15.4”

8 minute AMRAP:

3 HSPU

3 Power Cleans

6 HSPU

6 Power Cleans

9..9..12..12..etc.

135/95

155/105

185/125 (Rx)

Power cleans should be heavy and challenging. Score is total reps.

Tuesday, June 23rd, 2020 at 2:00 am / WOD