WOD 795

CrossFit Urban Jungle – CrossFit

Cycle 3 Test Week Day 1

View Public Whiteboard


2: MisFit Clean Complex

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
Find 1RM ‘MisFit Clean Complex’

All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

*if this is your first time to do complexes – focus on efficiency and form


3: Metcon (AMRAP – Reps)

AMRAP 8 minutes

15/12 Calorie row

12 Deadlifts 275/185lbs

*9 Strict HSPU/sub 15 Push ups

Accessory Work

Not a test*

a. 6×12 Weighted hip extension (20-50lbs)

b. 10×5 Strict CTB pull-ups

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 )

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close