7/15/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

Deadlift 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 (Distance)

“Ma, My Legs!”

5 Sets (19minutes)

3min AMRAP:

5 Deadlifts (245/165)

175/150m Legs Only AAB

5 Deadlifts

30 Double Unders

Remainder of time max meters arms and legs AAB

*rest 1 min between amraps*

score: total distance of meters from each amrap

Wednesday, July 15th, 2020 at 2:00 am / WOD