6/26/2020

Salt Lake City CrossFit – WOD

View Public Whiteboard

ZOOM WITH US

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

Weightlifting

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 5-6)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Weightlifting

Power Snatch Complex

This is the first portion of the MashUP wod!

0-10min:

E2MO2M for 5 sets:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Start at 50-55% and build. Record heaviest weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Mash’d”

0-10min :

Snatch Complex above

10-20min:

AMRAP

250m Row/600m Bike

10 OHS (95/65)

20-30min:

800m Run

Max reps box jumps with remaining time

Friday, June 26th, 2020 at 2:00 am / WOD