WOD 662

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 18

View Public Whiteboard

Weakness Warm Up

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

30 Double-unders

10 Box jumps 24/20″

5 Strict ring dips

Strength

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

Squat Snatch 10×2 @75% – All 20 reps at exactly 75% – 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 (Time)

For time:

21 KB thrusters 35’s/25’s

Run 200

18 KB thrusters 35’s/25’s

Run 200m

15 KB thrusters 35’s/25’s

Run 200m

12 KB thrusters 35’s/25’s

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