7/31/2020

Salt Lake City CrossFit – WOD

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Weightlifting

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 Clean and Jerk Complex

This is first portion of mashup workout.

5 Sets, E2MO2M:

1 Clean Pull

1 Hang Power Clean

1 Low Hang Power Clean

1 Push Jerk

*start around 60% and build*

Metcon

Metcon (Time)

“FilthyMash”

0-10min:

Power Clean and Jerk Complex

10min-35min Cap.

25/20 Cal AAB

50 Strict Press (45/35)

50 Abmat Sit Ups

40 Push Press (95/65)

40 TTB

30 Burpees

30 Push Jerks (115/75)

25/20 Cal AAB
*use the same barbell, all lifts come from the floor*

Friday, July 31st, 2020 at 2:00 am / WOD