WOD 784

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 20

View Public Whiteboard

Olympic Lift

1: Snatch (1-1-1-1-1-1-1-1-1-1)

Snatch 10×1 @80-97.5%

Full snatch. Move up based on feel. Percentages based on test week max

Strength

2: Back Squat (1-1-1-1-1-1-1)

Back Squat 3×1 @85-90% 4×1 @90-95%

Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%

Met-Con

3: Metcon (Time)

Run 400m

30 Calorie Row

30 Thrusters 115/75lbs

30 Calorie Row

Run 400m

10am Community WOD

10am: Metcon (Time)

Run 400m

20 Burpees

30 Thrusters 115/75lbs

20 Burpees

Run 400m

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