WOD 780

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 16

View Public Whiteboard

Warm-up

5 minute AMRAP

10 OH walking lunges w/plate

30 Double-unders

Olympic Lift

2: Clean (1-1-1-1-1-1-1-1-1-1)

Squat clean 10×1 @80-97.5%

Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

Mental Work

3: Metcon (7 Rounds for time)

24-21-18-15-18-21-24

Calorie row

Rest 1:1

Met-Con

4a: Metcon (Time)

For Time:

7 Rounds

10 Wallball shots 20/14lbs

8 Pull-ups

6 Burpees

4: Metcon (Time)

Rx Plus

21-18-15-12-9-6-3

CTB pull-ups

Back squat 225/155lbs – Bar taken from ground

Interval

5: Metcon (No Measure)

EMOM 12 minutes

Even: Run 200m

Odd: 15 Toes to bar

Strength

6: Overhead Squat (3-3-2-2-2)

Overhead Squat:

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

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

3×2 AHAP

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

Accessory Work

7: Metcon (2 Rounds for time)

2 Rounds

100m forward facing sled drag – Heavy grind

Rest 5 minutes

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