WOD 717

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 33

View Public Whiteboard

Warm-up

Row 500m

50 Push-ups

Strength

B: Deadlift

Deadlift SPEED work 10×3 @70% – Drop and reset each rep

How fast can you lift the bar using the same form from the past 12 weeks?

Met-Con

C: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Gymnastics

D: Metcon (Time)

With a parnter:

100 Toes to bar for time*

*Sets must be 7 unbroken reps or greater to count towards 100

Scale to 50 reps and sets of 5 without partner

Met-Con

Competition Met-con

E: Metcon (Time)

10 Power Snatch 135/95lbs

1 Muscle-up

9 Power Snatch 135/95lbs

2 Muscle-ups

8 Power Snatch 135/95lbs

3 Muscle-ups

7 Power Snatch 135/95lbs

4 Muscle-ups

6 Power Snatch 135/95lbs

5 Muscle-ups

5 Power Snatch 135/95lbs

6 Muscle-ups

4 Power Snatch 135/95lbs

7 Muscle-ups

3 Power Snatch 135/95lbs

8 Muscle-ups

2 Power Snatch 135/95lbs

9 Muscle-ups

1 Power Snatch 135/95lbs

10 Muscle-ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s