WOD 735


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 6

Warm up hard enough to get your squats strong and fast! A lot of lifting today at decent loads – easy met-con with muscle building muscle fatigue. Do this intensely enough and you’ll have a great WOD

View Public Whiteboard


Dynamic Warm-up coach led


AMRAP 4 minutes

5 Burpees to target

5 CTB pull-ups


B1: Back Squat (5-5-5-5-5)

Back squat 5×5 @72.5%

Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

B2: Shoulder Press (5-5-5-5-5)

Strict press 5×5 @72.5%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.


C: Metcon (Time)

50 Push-ups

Rest 2 minutes

40 Push-ups

Rest 90 seconds

30 Push-ups

Rest 1 minute

20 Push-ups

Rest 30 seconds

10 Push-ups
Make these as perfect as possible!

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