WOD 660

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 16

View Public Whiteboard

Weakness Warm Up

50 Cal Row

Strength

B: Deadlift

Deadlift 1×5 – No bounce – Try to add 5 to 10lbs to your lift from week 2. If you did not do it week 2, 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: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Gymnastics

D: Metcon (Time)

For time*:

12 Pull Ups

12 Ring Dips

Run 400m

10 Pull Ups

10 Ring Dips

Run 400m

8 Pull Ups

8 Ring Dips

Run 400m

6 Pull Ups

6 Ring Dips

Run 400m

4 Pull Ups

4 Ring Dips

Run 400m

2 Pull Ups

2 Ring Dips

*20 minute cap

Rx Plus = Muscle ups

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