WOD 741

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 12
1
2
3a
3b
4a

View Public Whiteboard

Warm-up

4 Rounds

Row 200m

10 Empty bar OHS

Strength

2: Deadlift (5)

Work up to ONE heavy set of 5 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 4 last week.

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 5.

Olympic Lift

3a: Power Position Pause Snatch (1-1-1-1)

Snatch deadlift the weight up – pause in the power position – Snatch
Pause power position snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

3b: Low Hang Pause Snatch

Find your 1RM – Pause is just below the knee

Mental Work

4: Metcon (3 Rounds for time)

3 Rounds

Run 1 mile

Rest 5 minutes

Met-Con

5a: Metcon (AMRAP – Reps)

AMRAP 6 minutes

10 Thrusters 95/65lbs

8 Box jump-overs 24/20″

6 4/3″ Deficit kipping HSPU

Gymnastics

5b: Weighted Pull-ups

6 Rounds

Max reps weighted strict pull-up in one set at 50% of your test week 3RM

Rest 90-180 seconds

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