7/24/20

Salt Lake City CrossFit – WOD

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Weightlifting

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 Snatch Complex

This is first portion of MashUp wod!

5 sets, E2MO2M:

1 Hang Power Snatch

1 Low Hang Power Snatch

1 Overhead Squat

*start around 60% and build*

Metcon

Metcon (Time)

“MASH”

0-10min:

Power Snatch Complex

At the 10min mark, complete:

3 Rounds

800m Run

10 Overhead Squats (95/65, 115/75)

15 TTB

20 DB Snatch (40/20, 50/35)

35min CAP

Friday, July 24th, 2020 at 2:00 am / WOD