7/13/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Back Squat 5s

Warm up sets, every 90s:

5 at 40%

5 at 47%

3 at 55%

Work sets, every 2 min:

5 at 65%

5 at 75%

5+ at 85% (you are going for max reps here, shoot for 8-9)

ALL PERCENTAGES ARE BASED OFF 90% OF 1RM.

Metcon

Metcon (Time)

“HamSammich”

Buy in:

400m RUN

then

4 Rounds

20 Pistols

15 DB Snatches (50/35)

10 Hang Power Cleans (115/75)

then

Buy out:

400m RUN

Monday, July 13th, 2020 at 2:00 am / WOD