WOD 769

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 5

View Public Whiteboard

Warm-up

Slow 10 minute AMRAP

20 Hip extensions

200m “Jog”

10 Kipping HSPU

200m “Jog”

Olympic Lift

2: Snatch (1-1-1-1-1-1-1-1-1-1)

Snatch 10×1 @80-90%

Full snatch. Move up based on feel. Percentages based on test week max.

Strength

3: Back Squat (1-1-1-*-1-1-1-1)

Back Squat 3×1 @85-90% 4×1 @90-95%

Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, hit 2-3 reps closer to 95%, if not stay around 90%.

Met-Con

4: Metcon (AMRAP – Reps)

AMRAP 5 Minutes

30 Alternating pistols

30 Box jump-overs

Then max squat cleans 185/125lbs in remaining time

10am Community WOD

10am: Metcon (Time)

For time:

50-40-30-20-10

Double Unders

Wall Balls

Sit Ups

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