WOD 697

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 13

View Public Whiteboard

Warm-up

Row 500m

45 Weighted step-ups with 30/15lbs dumbbells

Strength

B: Deadlift (2-2-2-2)

Deadlift 4×2 @90% – 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 and 2 look exactly the same.

Met-Con

C1: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

5 Burpee box jump-overs 24/20″

7 Unbroken CTB pull-ups

C2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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