WOD 782

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 18

View Public Whiteboard

Warm-up

Strength

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

SPEED Back Squat – 8×3 @67.5%

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

3: Split Jerk (2-2-2-2-2-2-2)

Split Jerk 7×2 @80-85% – 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 (5 Rounds for time)

5 Rounds

50 Double-unders

16 Alternating pistols

4 Rope climbs

Rest 2 minutes

Met-Con

5: Metcon (AMRAP – Reps)

Rx

AMRAP 10 minutes

10 Calorie row

10 Hang power cleans 135/95lbs

10 Box jump overs 24/20″

6: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Categories WOD

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