WOD 793

CrossFit Urban Jungle – CrossFit

Cycle 2 Re-test Week Day 4

View Public Whiteboard

Warm-up

Coach dynamic stretches and mobility work

Slow 8 minute AMRAP

200m Run

10 Overhead Squats 45#

2: Snatch (1)

15 Minutes

Option #1: Find 1RM snatch

If you want another chance at hitting a snatch PR, go for it.

Option #2: Power snatch “practice” – work up to some heavy triples. Drop and reset each rep.

If you hit a snatch PR or two during the cycle, it’s time to get used to heavy power movements again.

Met-Con

3: Metcon (AMRAP – Reps)

Rx

AMRAP 16 Minutes

10 Burpee Pull Ups

8 Power snatch 125/85

16 Box jump-overs 24/20″

Rx Plus

AMRAP 16 Minutes

4 – 15′ Rope climbs

8 Power snatch 155/105lbs

16 Box jump-overs 24/20″

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