WOD 652

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

Strength

B: Snatch (2-2-2-2-2-2-2-2-2-2)

Squat Snatch 10×2 @70% – All 20 reps at exactly 70% – Not touch and go

Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.

Met-Con

C: Metcon (AMRAP – Rounds)

Partner “Nate” – Alternating rounds

20 Minute AMRAP

2 Muscle-ups

4 HSPU

8 KB Swings 70/53lbs

Scaled

4 Ring Dips/Ring Push Ups

6 Box HSPU

8 KB Swings 53/35

Don’t have a partner? Find one. Or go all out and rest 1:1 for each round.

Gymnastics

D: Metcon (Time)

4 Rounds

20 Box jumps 24/20″

20 Alternating pistols

Rest 1 Minute

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s