WOD 787

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 23

View Public Whiteboard

Warm-up

Strength

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

SPEED Back Squat – 8×3 @70%

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

Olympic Lift

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

Split Jerk 7×2 @80-90% – 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 (3 Rounds for reps)

AMRAP 3 minutes

9 Lateral box jump-overs 24/20″

9 CTB pull-ups

*Rest 90 seconds

AMRAP 3 minutes

6 Lateral box jump-overs 24/20″

6 CTB pull-ups

*Rest 90 seconds

AMRAP 3 minutes

3 Lateral box jump-overs 24/20″

3 CTB pull-ups

Rx = Pull Ups

Met-Con

5: Metcon (Time)

25-20-15-10

HSPU

Assault Bike calories

Push press 115/75lbs

Accessory Work

Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.

Complete faster than weeks 1 and 3, and in less sets overall.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s