WOD 747

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 18

View Public Whiteboard

Warm-up

3 Rounds

50 Double-unders

10 Horizontal ring row

Strength

2a: Back Squat (4-4-4-4)

Back squat 4×4 @87.5%

2b: Shoulder Press (3-3-3-3-3-3-3-3-3)

Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP

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

Met-Con

3: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8 Minutes

10 Pull Ups

8 Shoulder to OH 135/95lbs

30 Double Unders

Rx Plus

AMRAP 12 Minutes

1 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)

8 Shoulder to OH 165/110lbs

16/12 Assault Bike calories

Mental Work

4a: Metcon (Time)

10 Rounds

Run 200m

Rest 30 seconds

Gymnastics

Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)

Rest 90 seconds

100′ HS walk for time

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