WOD 671

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 27

View Public Whiteboard

Weakness Warm Up

A: Metcon (Time)

Run 1 mile For time


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

Work to heavy as possible

B: Split Jerk (8-8-8-8-8-8-8-8)

Split Jerk 8×2 @80-90% – 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.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

40 Double-unders

20 Wallballs 20/14lbs



D: Metcon (AMRAP – Rounds)

AMRAP 5 minutes

Max sets of 2 unbroken muscle-ups

Must be done in set of 2, no bigger or smaller sets.

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