7/29/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Deadlift 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)

“Ouchies”

25 Deadlifts (155/105, 185/135)

25 Box Jumps

*4 Rounds*

5 Strict Pullups

7 KBS (53/35)

20 Deadlifts

20 Box Jumps

*3 Rounds*

5 Strict Pullups

7 KBS

15 Deadlifts

15 Box Jumps

*2 Rounds*

5 Strict Pullups

7 KBS

10 Deadlifts

10 Box Jumps

*1 Round*

5 Strict Pullups

7 KBS

Wednesday, July 29th, 2020 at 2:00 am / WOD