WOD 775

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 11

View Public Whiteboard

Warm-up

Coaches Choice

Olympic Lift

2: Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

Clean and jerk 10×1 @80-95%

Full squat clean and split jerk. Move up based on feel.

Mental Work

3: Metcon (AMRAP – Rounds)

EMOM until failure

20/14 Assault Bike calories

All out every round, no pacing. 20 minute cap.

Met-Con

4: Metcon (Time)

4 Rounds

Run 400m

Row 500m

20 Later burpees over rower

Interval

5: Metcon (AMRAP – Reps)

Rx

AMRAP 20 minutes

15-*-12-*-9

CTB pull-ups

**Rest 1 minute

15-*-12-*-9

Ring dips

Rest 1 minute

*= 200m Run

200m run = 1 rep

Rx Plus

AMRAP 20 minutes

15-12-9

Calorie row

CTB pull-ups

Rest 1 minute

15-12-9

Calorie row

Ring dips

Rest 1 minute

Strength

6: Overhead Squat (3-3–3-3-3)

Overhead Squat:

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

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

3×3 AHAP

This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

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