WOD 692

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 8

View Public Whiteboard

Warm-up

50 Wallballs 20/14lbs

24 Strict pull-ups

Strength

B: Deadlift (3-3-3)

Deadlift 3×3 @85% – Touch and go, no bounce

The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to continue improve that, we will be working on heavy sets of two to four reps where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

Met-Con

C: Metcon (Time)

Rx

9-6-3

Front squat 175/135lbs

HSPU

Rest two minutes

12-9-6

Front squat 155/115lbs

Ring dips

Rest two minutes

15-12-9

Front squat 135/95lbs

CTB pull-ups

Rx Plus

9-6-3

Front squat 225/145lbs

Burpee muscle-ups

Rest two minutes

12-9-6

Front squat 185/115lbs

Ring dips

Rest two minutes

15-12-9

Front squat 135/95lbs

CTB pull-ups

Gymnastics

D: Metcon (Time)

For time:

60 HSPU*

All sets must be 6 reps or LESS

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