CrossFit Urban Jungle – CrossFit
Cycle 2 Day 8
Warm-up
Olympic Lift
2: Clean and Jerk (3-3-3-3-3-3)
Clean and jerk 6×3 @70-75% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.
Strength
3: Push Press (4-4-4-4)
Push press 4×4 @80-85%
Mental Work
4: Metcon (6 Rounds for time)
6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
Get some friends, race on all 6.
Gymnastics
10-10-8-8-6-6-4-4-2-2
Strict pull-ups – Alternating sets between overhand and underhand grip.
This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly.
Met-Con
5: Metcon (AMRAP – Reps)
Rx
10 Minute AMRAP
5 Deadlift
5 Burpees
5 Pull Ups
Rx Plus
AMRAP 8 minutes
5 Deadlift 275/185lbs
5 Burpee muscle-ups
6: Metcon (No Measure)
EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use open standard)
