WOD 667

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 23

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Weakness Warm Up

A: Metcon (Time)

Run 1 Mile

Find a hard but comfortable place for the fist 1200m, If you’re feeling good at the end, push the last 400m.

Strength

B: Clean (2-2-2-2-2-2-2-2-2-2)

Squat Clean 10×2 @80%

All 20 reps at exactly 80% – 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:

Rx

30 Pull Ups

30 Ring Dips

50 Box Jump Overs

Row 2k

Rx Plus

20 Muscle-Ups

50 Box Jump Overs 24/20″

Row 2K

17 min cap*

Gymnastics

D: Metcon (AMRAP – Rounds)

AMRAP 5:00

Max unbroken sets of 6 Toes to Bar

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