7/14/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Bench Press 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.

Weightlifting

Power Snatch Complex (5×1)

5 Sets, E2MO2M:

2 Hang Power Snatch

1 Power Snatch

2 Overhead Squats

*start around 55% and build*

Metcon

Metcon (Time)

“Devil’s Work”

21-15-9

Devils Press (40/20, 50/35)

Double DB Push Press

at the 10min mark:

50 DB Situps

Tuesday, July 14th, 2020 at 2:00 am / WOD