WOD 690

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 6

View Public Whiteboard

Warm-up

Row 400m

40 Weighted step-ups with 30/15lbs dumbbells

E. Strength

B1: Back Squat (2-2-2-2-2-2-2-2)

Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.

B2: Shoulder Press (4-4-4-4-4)

Strict Press 5×4 @80%

Interval

C: Metcon (AMRAP – Rounds)

Every 2 minutes for 10 minutes (5 Rounds)

10 Bar facing burpees

10 Push jerk 115/75#

Rx Plus

15 Bar facing burpees

10 Push jerk 165/110lbs

Gymnastics

“B*itch Work”

D: Metcon (3 Rounds for time)

3 Rounds

Row 400m

21 CTB pull-ups

Rest 90 seconds

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