WOD 705

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 21

View Public Whiteboard

Warm-up

Run 400m

30 Strict pull-ups

Strength

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

Back squat speed work 6×2 @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% +5lbs – Focus on bar speed

Interval

C: Metcon (4 Rounds for time)

Every 3 minutes for 4 rounds (12 minute running clock)

Row 250/200m

25 Wallballs 30/20lbs

Rx = 18 Wall Balls

Met-Con

D: Metcon (AMRAP – Reps)

AMRAP 8 minutes

8 HSPU

4 Tall box jumps 30-40+”/24-30+”

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