WOD 676

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle ā€“ Re-test Week Day 2

View Public Whiteboard

Warm-up

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

20 Double-unders

5 Strict pull-ups

Strength

Work up to 4-7 heavy squat cleans*

Work up to 4-7 heavy squat snatch*

*In keeping with the theme of the lifting in the past cycle, we are asking that as you go heavy you keep the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep. Take a peak at the video before you decide to keep going up.

B1: Clean

B2: Snatch

Met-Con

C: Metcon (Time)

For time:

15 Toes to bar

20 Shoulder to OH 95/65lbs

15 Toes to bar

20 OHS 95/65lbs

15 Toes to bar

20 Thrusters 95/65lbs

15 Toes to bar
Compare to MFT #642E

Gymnastics

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 Lateral box jumps

10 CTB pull-ups
Compare to MFT #641

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