WOD 745

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 16

View Public Whiteboard


5 Rounds

2 Wall climbs into 10 second “nose and toes” HS hold

10 Wallballs 30/20lbs


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

Back squat 5×5 @77.5%

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.

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

Strict press 5×5 @77.5%

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.

Mental Work

3: Metcon (8 Rounds for time)

8 Rounds

25 Calorie row

Rest 45 seconds


4a: Metcon (AMRAP – Reps)

AMRAP 6 minutes

3 Squat snatch 155/105lbs

6 Kipping HSPU

4b: Metcon (Time)

40 Assault Bike calories

40 Push-ups

Rest 2 minutes

30 Assault Bike calories

30 Push-ups

Rest 90 seconds

20 Assault Bike calories

20 Push-ups

Categories WOD

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