WOD 862


CrossFit Urban Jungle – CrossFit

Cycle 4 Day 25

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Warm-up

SLOW 10 minute AMRAP

Row 500m

15 Light front squats

10 Strict push-ups

Strength

2: Deadlift

Touch and go deadlift – 1×6@70% 1×5@80% 1×4@90% 1×1@102.5%

Obviously the single is a PR attempt. IF and only if you have not gone for one so far this cycle, you get one chance only at 102.5%. If you already PR’d, hit a single in the 95% range. With the open around the corner we are looking for a tiny PR and the focus right back to conditioning.

Met-Con

11.3: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Interval

4: Metcon (AMRAP – Rounds and Reps)

EMOM until failure – Both movements in the same minute – 15 minute cap

6 Strict HSPU

12 OHS 95/65lbs

Mental Work

5: Metcon (Time)

5 Rounds

10 GHD sit-ups

10 Burpee box jump-overs 24/20″

Rest 30 seconds

Gymnastics

6: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes – Switch anytime

Unbroken sets of 5/4 muscle-ups

10am Community WOD

Toes to Bar Practice

V-ups

10am: Metcon (AMRAP – Reps)

TEAM of 2

WOD: 10 minutes

A.) Deadlift 115/85 lbs – 40 sec on/20 sec off

B.) Strict Push-ups – 40 sec on/20 sec off

*rest 3 minutes

10 minutes AMRAP

A.) S2O 115/85 lbs – 40 sec on/20 sec off

B.) Plate Burpees Burpees – 40 sec on/20 sec off

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