WOD 770

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 6

View Public Whiteboard

Warm-up

Coaches choice 10min

Olympic Lift

2: Clean (1-1-1-1-1-1-1-1-1-1)

Squat clean 10×1 @80-925%

Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

Mental Work

3: Metcon (3 Rounds for time)

3 Rounds

Row 500/400m

Rest 1 minute

Row 400/300m

Rest 1 minute

Row 300/200m

Rest 3 minutes

Met-Con

4: Metcon (Time)

Rx

4 Rounds

35 Push Ups

16 OH Lunge Steps with 45/35#

9 Hang Power Cleans

Rx Plus

4 Rounds

21 HSPU

15 OH lunge steps with 155/105lbs

9 Hang power cleans with 155/105lbs

Interval

5: Metcon (AMRAP – Rounds and Reps)

Every 90 seconds for 9 minutes

SPRINT 200m

12 Toes to bar

Strength

6: Overhead Squat (3-3-4-4-4-4)

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

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

3×4 AHAPThis is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

Accessory Work

5 Rounds

80′ Forward facing sled drag HAF

Rest as needed

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