7/27/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Back Squat 5-3-1

Warm up sets, every 90s:

5 at 50%

5 at 57%

3 at 65%

Work sets, every 2 min:

5 at 75%

3 at 85%

1+ at 95% (you are going for max reps here, shoot for 2-3)

ALL PERCENTAGES ARE BASED OFF 90% OF 1RM.

Metcon

Metcon (Time)

“Baby Giraffe”

400m Run

21 Back Squats

400m Run

21 Front Squats

400m Run

21 Overhead Squats

400m Run

21 Pistols (each)
*Use one barbell. All lifts taken from the floor.*

BS- 155/105, 185/135

FS- 115/75, 155/105

OHS- 75/55, 115/75

Monday, July 27th, 2020 at 2:00 am / WOD