WOD 778

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 14

View Public Whiteboard

Warm-up

Olympic Lift

2: Clean and Jerk (3-3-3-3-3-3)

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

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

Strength

3: Push Press (3-3-3-3)

Push press 4×3 @85-90%

Mental Work

4: Metcon (6 Rounds for time)

6 Rounds

150m Shuttle sprint – 75m down – pick up a barbell clip – 75m back

Rest 2-3 minutes

Get some friends, race on all 6.

Accessory Work

5: Metcon (No Measure)

Every 90 seconds for 9 minutes

2 Legless rope climbs

Met-Con

6: Metcon (AMRAP – Reps)

Every 10 seconds until failure:

1 Power clean to push jerk 195/130lbs

10 minute cap

Interval

7: Metcon (Time)

Work 90 seconds, rest 30 seconds until completing:

30/20 Assault Bike calories

15 Strict HSPU

25/16 Assault Bike calories

12 1″ Deficit strict HSPU

15/8 Assault Bike calories

6 3″ Deficit strict HSPU

10/4 Assault Bike calories

3 4″ Deficit strict HSPU

Met-Con

8: Metcon (Time)

5 Rounds

11 Front Squats 135/95

22 Push Ups

Categories WOD

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