WOD 665


CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 21

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Weakness Warm Up

A: 2k Row (Time)

Max Effort 2k Row

Strength

B: Deadlift

Deadlift 1×5 @90% of your 5RM you found last week

No bounce*

The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of five where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-5 look exactly the same.

Met-Con

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Power cleans 135/95lbs

10 Toes to bar

30 Double-unders

Gymnastics

D: Metcon (3 Rounds for reps)

AMRAP 3 minutes x3

Run 400m

Max muscle-ups in remaining time

*Rest 90 seconds between AMRAPs
Note your run time as well

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