WOD 777

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 13

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Warm-up

Coaches Choice

Strength

2: Back Squat (3-3-3-3-3-3-3-3)

SPEED Back Squat – 8×3 @65%

Controlled on the way down, explosive on the way up.

Olympic Lift

3: Split Jerk (3-3-3-3-3-3)

Split Jerk 6×3 @70-80% – Drop and reset to blocks each rep

The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Interval

4: Metcon (AMRAP – Reps)

AMRAP 12 minutes

Run 800

then

Max muscle-ups in remaining time*

*Rest 30 seconds every time you come off the rings

Met-Con

5: Metcon (AMRAP – Reps)

Rx

AMRAP 12 minutes

20 OHS 95/65lbs

15 Pull-ups

10 Box-jumps 30/24″

Rx PLus

AMRAP 12 minutes

30 OHS 95/65lbs

20 Pull-ups

10 Box-jumps 30/24″

Mental Work

6: Metcon (3 Rounds for time)

3 Rounds

50 Push-ups

100 Air squats

Swim 100m

Rest 2 minutes

Accessory Work

Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.

Complete faster than week 1, and in less sets overall.

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