7/10/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Press Deload (3×5)

Work sets, every 2 min:

5 at 40%

5 at 50%

5 at 60%

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Weightlifting

Power Snatch

This is the first 10 minutes of the Mash up wod!

10min EMOM:

1 Power Snatch + 1 Overhead Squat (build from 50-70% of 1RM)

Metcon

Metcon (Time)

“M.A.S.H.”

0-10min:

Power Snatch EMOM

10-20min:

3 Rounds

10 Hang Power Snatch (95/65)

10 Strict Chin-ups

20-30min:

3 Rounds

14 Overhead Lunges (95/65)

14 Pullups

at 30min:

800m Run

Friday, July 10th, 2020 at 2:00 am / WOD