WOD 731

Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 2
A
B
C
E

Competitors
A
B
C
D
Then Choose 1

View Public Whiteboard

Warm-up

3 Rounds

Run 200m

15 Box jump overs 24/20″

15 Push-ups

Strength

B: Deadlift

Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat

Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.

C: Power Position Pause Snatch (3-3-3-3-3-3)

Snatch deadlift the weight up – pause in the power position – Snatch
Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week.

TECHNIQUE IS KEY – IT TRANSFERS TO MOTOR SKILLS FOR THIS MOVEMENT.

DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

Met-Con

D: Metcon (4 Rounds for time)

4 Rounds

Run 800m

Rest 3 minutes

Then, depending on your weaknesses, choose ONE of the following:

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

6 Pull Ups

12 Front squats 135/95lbs

48 Double Unders

Rx Plus =

AMRAP 12 Minutes

6 Muscle-ups

12 Front squats 135/95lbs

18/15 Calorie row

Accessory Work

F: Weighted Pull-ups (5-5-5-5-5)

5×5 Weighted strict pull-up

Start at a doable weight, pull fast, then work up each set to more challenging weights

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