7/28/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Bench Press 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.

Weightlifting

Power Snatch Complex

5 Sets, E2MO2M:

1 Snatch High Pull

1 Hang Power Snatch

1 Low Hang Power Snatch

*start at 60% and build*

Metcon

Metcon (Time)

“Finish Line”

3 Rounds

500m Row

16 DB Snatch (50/35)

10 Lateral Burpees over DB

*Rest 1 min between rounds*
Keep these sprint-y!

Tuesday, July 28th, 2020 at 2:00 am / WOD