WOD 666

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 22

View Public Whiteboard

Weakness Warm Up

A: Metcon (Time)

For Time:

50 Burpees

Strength

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

plit Jerk 8×2 @80-87.5% –

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)

Met-Con

C: Metcon (Time)

For time:

Rx Plus

15-12-9-6-3

HSPU

Front squat 155/105lbs

Rx

15-12-9-6-3

Front squat 155/105lbs

HSPU

Gymnastics

D: Metcon (Time)

Rx Plus

30 Assault Bike calories

60 Alternating pistols

Rx = Row Cal

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