7/21/20

Salt Lake City CrossFit – WOD

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Weightlifting

Bench Press 3s

Warm up sets, every 90s:

5 at 45%

5 at 50%

3 at 60%

Work sets, every 2 min:

3 at 70%

3 at 80%

3+ at 90% (you are going for max reps here, shoot for 3-4)

ALL PERCENTAGES ARE BASED OFF 90% OF 1RM.

Weightlifting

Power Clean and Jerk Complex (5×1)

5 Sets, E2MO2M:

2 Low Hang Power Cleans

2 Hang Power Cleans

2 Push Jerks

*start around 60% and build*

Metcon

Metcon (Time)

“Double the Dumb”

21-15-9

Double DB Hang Power Cleans (50/35)

Push Ups on DBs

*200m Run after each round*

Tuesday, July 21st, 2020 at 2:00 am / WOD