WOD 739

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 10

View Public Whiteboard


3 Rounds

12 Box step-ups w/ wallball overhead

8 Horizontal Ring Rows


2: Bench Press (5-5-5-5-5)

No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up.

Olympic Lift

3: ‘Power Position Pause’ Clean & Jerk (2-2-2-2-2-2-2)

Pause power position clean 7×2 @80-90% 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.

Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. 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.

4. Met-Con


4: Metcon (Time)

20 Rounds

3 Clean and jerk 185/125lbs

6 Burpees to 12″ target

9 Wallballs 30/20lbs

Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.


5: Metcon (AMRAP – Reps)

AMRAP 7 minutes

2 Strict 2″ deficit HSPU

4 Box jump-overs 30/24″

3 Strict 2″ deficit HSPU

6 Box jump-overs 30/24″

4 Strict 2″ deficit HSPU

8 Box jump-overs 30/24″

Start back over at 2 and 4, do not keep climbing after 4 and 8.

Categories WOD

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close