WOD 673

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 29

View Public Whiteboard

Weakness Warm Up

3 Slow rounds

15 Empty bar OHS

12 GHD sit-ups

9 Strict ring dips

Strength

B: Back Squat (5-5-5-5-5)

Back squat 5×5 @70% – No belt, sleeves, or oly’s – Keep rest very short.

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:

Run 800m

15 Squat cleans 135/95lbs

15 Bar facing burpees

Run 400m

10 Squat cleans 135/95lbs

10 Bar facing burpees

Run 200m

5 Squat cleans 135/95lbs

5 Bar facing burpees

Rx = Power Cleans

Gymnastics

D: Metcon (5 Rounds for reps)

0:00-2:00 25 CTB pull-ups in sets of 5 unbroken

2:00-4:00 20 CTB pull-ups in sets of 5 unbroken

4:00-6:00 15 CTB pull-ups in sets of 5 unbroken

6:00-8:00 10 CTB pull-ups in sets of 5 unbroken

8:00-10:00 5 unbroken CTB pull-ups

Rx = Pull Ups

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