WOD 678

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Re-test Week Day 4

View Public Whiteboard

Warm-up

AMRAP 5 minutes

20 Assault Bike calories

10 OHS 65/45lbs

Strength

Work up to 4-7 heavy power cleans*

Work up to 4-7 heavy power 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: Power Clean

B2: Power Snatch

Met-Con

C: Metcon (Time)

3 Rounds

15 Lateral Bar Burpees

15 Power snatch 115/75lbs
Compare to MFT #641

Gymnastics

D: Metcon (Time)

For time:

25 Pistols

Sprint 200m

25 Pistols

Sprint 200m

25 Pistols
Compare to MFT #643

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