WOD 675

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Re-Test Week Day 1

View Public Whiteboard

Warm-up

4 Slow rounds

15 KB swings

15 Box jump-overs

Strength

B: Back Squat (2-2-2-2-2-2-2-2)

Back squat 8×2 @60% – Speed work (Controlled down, fast fast fast up) – No belt, sleeves, or oly’s – Keep rest very short.

The current squat cycle that began six weeks ago runs 16 weeks in total. The goal is to clean up movements patterns while gradually building towards heavier and heavier sets. Not only will you get stronger, but you will set yourself up much better for the volume of squats in cycle one than you would running off an hitting a separate program.

Met-Con

C: Metcon (AMRAP – Reps)

AMRAP 7 Minutes – Climb the Ladder

3 Clean and jerk 135/95lbs

3 CTB pull-ups

6 Clean and jerk 135/95lbs

6 CTB pull-ups

9 Clean and jerk 135/95lbs

9 CTB pull-ups

And so on…

Rx = Pull Ups
Compare to MFT #644

Gymnastics

D: Metcon (Time)

5 Rounds

Run 200m

6 Muscle-ups
Compare to MFT #640

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