WOD 740

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 11
1
2a
2b
4a

View Public Whiteboard

Warm-up

a. 3×10 Good mornings

b. Slow AMRAP 5 minutes

5 Goblet squats 70/53lbs KB

5 GHD sit-ups

-or

5 Slow Min AMRAP

5 Goblet Squats

5 V-Ups

Strength

2a: Back Squat (5-5-5-5-5)

Back squat 5×5 @75%

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.

2b: Shoulder Press (5-5-5-5-5)

Strict press 5×5 @75%

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.

Mental Work

3: Metcon (Time)

8 Rounds

20/16 Assault Bike calories

Rest 1 minute

Sub Row for Rx

Met-Con

4a: Metcon (Time)

3 Rounds

15 Push press 135/95lbs

Run 200m

60 Double-unders

Gymnastics

4b: Metcon (AMRAP – Reps)

EMOM 8 minutes

3 Strict muscle-ups

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