WOD 754

Announcements

We will be closed Monday in observance of Labor Day – There will be a home WOD posted. Keep a look out on the white board for the scores!

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

Warm-up

3 Rounds

20 Wallballs

10 Horizontal Ring Rows

Strength

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

No bounce bench press – 5×5 @60% – Slow on the way down, explosive on the way up.

We’re getting ready to retest that 1RM. Press that bar off your chest as fast as you can

“Rest Pause” Neutral Grip Dumbbell Strict Press

Use the weight you used last week, and try to beat your score. 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. 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. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-

Olympic Lift

3: Low Hang Pause Clean & Jerk (2-2-2-2-2-2-2)

Pause Low Hang clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

Met-Con

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

Row 500m

10 Burpee Muscle Ups

20 Push Jerks 135/95

60 Double Unders

Gymnastics

5: Metcon (3 Rounds for reps)

3 Rounds

SPRINT 400m

-then immediately-

Max Reps of Strict Def 8/6″ HSPU as possible in 3 Minutes

Rest :60 between rounds

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