WOD 578

Main – CrossFit

A.
E.
C.
Then choose TWO more pieces based on your weaknesses, but they cannot be a combination of B and F or D and G. Choose an additional conditioning piece and strength/accessory. Not two conditioning or two strength/accessory.

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A. Warm-Up

Slow 7 Minute AMRAP

10 Empty Bar Thrusters

Row 10 Calories

B. Met-Con

B: Metcon (Time)

For Time:

30 Burpee Bar Muscle-ups

C. Interval Work

C: Metcon (Time)

For Time:

5 Rounds

Row 250m

10 Squat Cleans 165/110lbs

Rest 90 Seconds

D. Olympic Lifting

D: Split Jerk

Split Jerk 5×3 @80-90%

Drop and reset each rep on blocks. Start at 80% and climb only if smooth.

E. Strength

E: Back Squat

Find a new 5RM back squat in 1 attempt

Warm up to your old 5RM in doubles and singles only. Take a crack at a new 5RM and be done whether you hit it or not. If last week was really bad, try jumping 5lbs. If it was doable, try jumping 10lbs. Be ready to fight for all five reps before you go.

F. Embrace the Suck

5 Rounds

Run 1200m

Rest 3 Minutes

G. Accessory

G: Front Rack Lunge (10-10-10-10-10)

Front Rack Walking Lunges 5×10 steps 135/95lbs*

*Increase weight 10-15% if completed smooth and safe last week.

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