WOD 681

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Test Week Day 2

Welcome to test week. The first three days of test week will be an opportunity for those of you who really wanted to see how you stacked up at regionals to test the workouts. For people who feel regionals is still a full step ahead, we will be providing scaled versions of the workouts so you can keep the intensity high and continue to improve every day this week. Give it hell.

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Warm-up

Run 400m

30 Chest to deck push-ups

Met-Con

Scaled 2015 Regional Event 3 (Time)

800m run

30 overhead squats (135 / 95 lb.)

60 GHD sit-ups

150 double-unders

30 sumo deadlift high pulls (135 / 95 lb.)

60 box jump overs (24 / 20 in.)

800m run

30 overhead squats (115 / 75 lb.)

100 sit-ups

100 double-unders

30 sumo deadlift high pulls (115 / 75 lb.)

60 box jump overs (24 / 18 in.)

Metcon (Distance)

(Rx +) For time:

125′ Run

125′ HS Walk

125′ HS Walk

3 Minute Cap

Rest two minutes

20 seconds to find your 1RM snatch

Rest 80 seconds

20 seconds to find your 1RM snatch

(Rx) Scaled option:

Max distance HS walk in three minutes (Increments irrelevant)

Rest as needed

2 Rounds

90 seconds to find your 1RM snatch in one attempt. Rest remainder of round.

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