7/17/2020

Salt Lake City CrossFit – WOD

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ZOOM WITH US

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

Weightlifting

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

Clean and Jerk Complex

This is the first portion of MashUp WOD!

5 sets, E2MO2M:

2 Hang Power Cleans

2 Front Squats

2 Push Jerks

*start at 55% and build*

Metcon

Metcon (AMRAP – Reps)

“Potates”

0-10min:

Clean and Jerk Complex

10-15min:

800m Run/1000m Row

15-25min:

10min AMRAP:

2 Front Squats

2 Burpees Over Bar

4 Front Squats

4 Burpees Over Bar

Etc…

25min-30min:

50 TTB
Front Squat: 115/75, 135/95

Friday, July 17th, 2020 at 2:00 am / WOD