WOD 650

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

Weakness Warm Up

A: Metcon (Time)

Run 1 Mile

Strength

B: Deadlift

Deadlift 1×5 – Try to add 5 to 10lbs to your lift from test week. If you did not do test week, find a 5RM.

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 (Time)

For Time:

21-15-9

KB Swing 53/35

Ring Dip

Burpee to 6″ target

Rx Plus = 79#

Gymnastics

D: Metcon (5 Rounds for reps)

EOMOM (Every other minute) for 10 Minutes (5 Rounds)

Max set of HSPU
Film them, fix them, and continue to add capacity through the gymnastics work. “Mulligan” allowed if set under 5 reps.

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