WOD 765

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 1

View Public Whiteboard

Warm-up

5 minute AMRAP

15 OH Walking Lunges

25 Double Unders

Olympic Lift

2: Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

Clean and Jerk 10×1 @80-90%

Full squat clean and split jerk. Move up based on feel. Percentages based on test week max.

Mental Work

3: Metcon (Time)

21-18-15-12-15-18-21

Assault Bike calories

Rest 1:1

*sub burpees

Rx=minus 5 reps fron RxPlus rep scheme

Met-Con

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

5 Power snatch 165/110lbs

2 Rope climbs

15 GHD sit-ups

2 Rope climbs

Interval

5: Metcon (AMRAP – Rounds)

AMRAP 12 minutes

Row 15 calories

*5 Muscle-ups

Rest 30 seconds

*sub 7 Chest to Bar

Strength

6: Overhead Squat (3-3-3-3-3-3-5-5-5)

Overhead Squat:

1×3 – 10 second hold at the bottom (light)

1×3 – 5 second hold at the bottom (moderate)

3×5 AHAP

This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

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