WOD 746

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 17

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Warm-up

4 Rounds

10 OH walking lunges with empty bar

10 Light KB swings

Strength

2: Deadlift

Work up to ONE heavy set of 3 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 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.

Olympic Lift

3: Low Hang Pause Snatch (3-3-3-3-3-3)

Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect snatch DL between each rep.

Mental Work

4: Metcon (4 Rounds for time)

4 Rounds

Run 1200m

Rest 3 minutes

Met-Con

5a: Metcon (Time)

3 Rounds

15 Front squats 135/95lbs

15 Lateral bar burpees

Gymnastics

5b: Metcon (Weight)

EMOM until failure

2 Weighted strict pull-ups*

*Start with no weight and work up by 5/2.5lbs each minute

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