WOD 661

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 17

View Public Whiteboard

Warm-up

500m Row

-then-

3 Rounds

10 Push Ups

15 Overhead Walking Lunge

50 Double Unders

E. Strength

B: Split Jerk (2-2-2-2-2-2-2-2)

Split Jerk 8×2 @80-85% – Drop and reset on blocks each rep

Notice the percentage went up a touch. If things are smooth and fast, continue to increase percentages as we ask. Nothing wrong with staying at 80% and cleaning things up. Stay aggressive, stay fast, and work on getting low with that back leg being bent to 90 degrees at the knee. We want a straight line from the shoulder, through the torso and hip, and all the way down to the knee.

B1: 2 Push Press + 1 Push Jerk (1-1-1-1-1-1)

Work up to heavy as possible with perfect form

Met-Con

C: Metcon (Time)

Row 750m

15 Power cleans 155/105lbs

30 Toes to bar

Row 500m

10 Power cleans 155/105lbs

20 Toes to bar

Row 250m

5 Power cleans 155/105lbs

10 Toes to bar

Gymnastics

D: Metcon (AMRAP – Rounds)

EMOM 8 minutes

8 Burpee box jumps 24/20″

8 Alternating pistols

oth movements in the same minute for all eight rounds.

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