CrossFit Urban Jungle – CrossFit
Cycle 2 Day 7
Warm-up
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.
Strength
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.
Met-Con
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
