WOD 744

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 15

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Weightlifting

10 Box step-ups holding 45/25lbs plate

5 Kipping ring dips

Strength

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

No bounce bench press – 5×5 @75% – Slow on the way down, explosive on the way up.

-then-

“Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back.

Olympic Lift

3: ‘Power Position Pause’ Clean & Jerk (1-1-1-1)

Pause power position clean and jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

Low Hang Pause Clean & Jerk

Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max.

Too many people worrying about weight on the power position work instead of getting better at it.

Met-Con

5: Metcon (Time)

Rx Plus

Run 200m

10 4/3″ deficit strict HSPU

Run 200m

8 4/3″ deficit strict HSPU

Run 200m

6 4/3″ deficit strict HSPU

Run 200m

4 4/3″ deficit strict HSPU

Run 200m

2 4/3″ deficit strict HSPU

Rx = Kipping

Categories WOD

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