WOD 776

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 7

View Public Whiteboard


Olympic Lift

2: Snatch (3-3-3-3-3-3)

Snatch 6×3 @70-80% – Drop and reset each rep

Full squat snatch, of course. Work up based on feel.


3: Deadlift (5-5-5)

“Touch and Go Deadlift Skill Work”

3×5 at very moderate weight (Add 10/5lbs to last week)

It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.


4: Metcon (AMRAP – Rounds and Reps)

Rx – Partner WOD

AMRAP 20 minutes

Row 1k (alternate 250m.

30 Kettlebell Swings 53/35#

30 Wallballs 20/14lbs

Rx Plus

AMRAP 30 minutes

Row 1k

30 Double kettlebell clean and jerks 53/35lbs

30 Wallballs 30/20lbs

Accessory Work

EMOM 10 minutes

100ft light weight sled push sprint

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