WOD 718

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 34

View Public Whiteboard

Warm-up

A. 1 Lap Run

10 Rope climbs

B. Back Squat recovery – 5×6 @40-50%

Strength

B: Shoulder Press (10-10-10-10)

strict press 4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

Met-Con

C1: Metcon (Time)

Partner “Kelly”

Alternating movements

“You go – I go”

200m Run

15 Box Jumps

15 Wall Balls

Rx = 14 Rounds

Rx+ = 20 Rounds

C2: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Mental Work

D: Metcon (4 Rounds for weight)

4. Bitch Work

4 Rounds

100′ Sled pull – Forward facing HAF – Rest 3-5 minutes between pulls

Go heavier than week 4 – Sled work explanation video

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