CrossFit Urban Jungle – CrossFit
Cycle 1 Day 17
10 OH walking lunges with empty bar
10 Light KB swings
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.
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.
4: Metcon (4 Rounds for time)
Rest 3 minutes
5a: Metcon (Time)
15 Front squats 135/95lbs
15 Lateral bar burpees
5b: Metcon (Weight)
EMOM until failure
2 Weighted strict pull-ups*
*Start with no weight and work up by 5/2.5lbs each minute