WOD 583

Main – CrossFit

A
E
C
G

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A. Warm-Up

A: Metcon (AMRAP – Reps)

6 Minutes of Bar Facing Burpees

B. Met-Con

B: Metcon (Time)

5 Rounds for time of:

15 Assault Bike Calories

10 Front Squats 185/115lbs

C. Interval Work

C: Metcon (Time)

5 Rounds

14 Jumping Lunges

10 Box Jumps 24″/20″

6 Hang Power Cleans

*rest 1 minute

Rx Plus

5 Rounds

14 Pistols

10 Box Jumps 30/24″

6 Hang Power Cleans 155/105lbs

*Rest 1 Minute

D. Olympic Lifting

D: Split Jerk (2-2-2-2-2-2)

Split Jerk 6×2 @85-95%

Drop and reset each rep on blocks. Start at 85% 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

F: Metcon (8 Rounds for time)

8 Rounds

Run 800m

*Rest 2 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. Lunge

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