WOD 734

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 5

View Public Whiteboard

Warm-up

a. 3×25 Band pull-a-parts

b. Row 500m

then

2 Rounds of the following complex:

8 Pull-ups

4 CTB pull-ups

2 Bar muscle-ups

Strength

B: Bench Press (5-5-5-5-5)

No bounce bench press – 5×5 @70% – Slow on the way down, explosive on the way up.

Olympic Lift

‘Power Position Pause’ Clean & Jerk (3-3-3-3-3-3)

Pause power position clean 6×3 @70-80% of the last clean rep you hit during test week –

Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

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 (AMRAP – Reps)

AMRAP 30 Minutes

40 Wallballs 20/14lbs

20 Burpees to 6″ target

10 Clean and jerks 135/95lbs

Run 200m with med ball
Run = 1 rep

Accessory Work

E: Metcon (3 Rounds for reps)

AMRAP 3 minutes

Max sets of 3 unbroken strict HSPU

Rest 3 minutes

AMRAP 2 minutes

Max sets of 2 unbroken strict HSPU

Rest 3 minutes

Max strict HSPU in 1 minute
Rx Plus = Strict HSPU

Rx = HSPU

10am Community WOD

10am: Metcon (AMRAP – Reps)

Partner WOD

*partition reps as wanted

AMRAP 25 Minutes

60 Wallballs 20/14lbs

40 Burpees to 6″ target

20 Clean and jerks 135/95lbs

*Run 400m with med ball

*both partners will run at same time. switch who carries the med ball as wanted

Categories WOD

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