WOD 785

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 21

View Public Whiteboard

Warm-up

Olympic Lift

2: Clean and Jerk (1-1-1-1-1-1-1-1)

Clean and jerk 8×1 @80-100+%

Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

Mental Work

3: Metcon (Time)

20 Rounds

10/8 Assault Bike calories

Rest 90 seconds

Met-Con

4: Metcon (Time)

Rx

5 Rounds

20 KB swings 53/35lbs

10 Pull Ups

10 Push Ups

Rx Plus

5 Rounds

20 KB swings 70/53lbs

10 Muscle-ups

Mental Work

5: Metcon (4 Rounds for time)

4 Rounds

75 Double-unders

20 Toes to bar

Rest 2 minutes

Strength

6: Overhead Squat (3-3-1-1-1)

Overhead Squat:

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

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

1-1-1 AHAP

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

Accessory Work

5 Rounds

10 Strict HSPU

Max effort overhead yoke hold (Weight should allow for :20 to :40)

Rest as needed

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