WOD 766

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 2

View Public Whiteboard

Warm-up

Coaches Choice

10 Minutes

Olympic Lift

2: Snatch (3-3-3-3-3-3)

Snatch 6×3 @70% – Drop and reset each rep

Full squat snatch. All sets at 70%.

Strength

3: Deadlift (5-5-5)

3×5 at very moderate weight

It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work.

Met-Con

4: Metcon (AMRAP – Rounds and Reps)

Rx

16 Minute AMRAP

200m KB Farmers Carry 53#/35#

15 Push Ups

15 Sit Ups

Rx Plus

AMRAP 30 Minutes

200m KB/DB Farmers carry 53/35lbs each

15 OHS 135/95lbs

15 Bar facing burpees

Accessory Work

5: Metcon (6 Rounds for time)

6 Rounds

200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)

Rest two minutes

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