6/30/20

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Bench Press 531

Warm up sets, every 90s:

5 at 45%

5 at 55%

3 at 65%

Work sets, every 2 min:

5 at 75%

3 at 85%

1+ at 95% (you are going for max reps here, shoot for 3-4)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Weightlifting

Power Snatch Complex

E2MO2M for 5 sets:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Start at 55-60% and build. Record heaviest weight.

Metcon

Metcon (Time)

“Grit and Grip”

21-15-9

Hang Power Snatch

TTB

Push Ups
Power Snatch – 75/55

Rx+ 95/65

Tuesday, June 30th, 2020 at 2:00 am / WOD