7/1/20

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Deadlift 531

Warm up sets, every 2min:

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 3-4)

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (Time)

“Dumb Linda”

10-1 Ladder

DB Floor Press

DB Deadlifts

DB Hang Power Cleans

at the 20min mark:

50 Lateral Burpees over dumbbell
2 dumbbells

40/20 or 50/35

Wednesday, July 1st, 2020 at 2:00 am / WOD