WOD 767

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 3

View Public Whiteboard

Warm-up

Tabata

Thruster

Plank

Strength

2: Back Squat (3-3-3-3-3-3)

SPEED Back Squat – 6×3 @60%

Controlled on the way down, explosive on the way up.

3 sec down, fast up.

Olympic Lift

3: Split Jerk (3-3-3-3-3-3)

Split Jerk 6×3 @70% – Drop and reset to blocks each rep

The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Met-Con

4: Metcon (Time)

2 Rounds

20 Wall Balls

15 Toes to bar

*Rest 90 seconds

2 Rounds

15 Wall Balls

10 Toes to bar

*Rest 90 seconds

2 Rounds

10 Wall Balls

5 Toes to bar

Rx Plus

3 Rounds

20 Assault Bike calories

15 Toes to bar

*Rest 2 minutes

3 Rounds

15 Assault Bike calories

10 Toes to bar

*Rest 2 minutes

3 Rounds

10 Assault Bike calories

5 Toes to bar

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