WOD 801

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 2

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Warm-up

Olympic Lift

2: MisFit Clean Complex (2-2-2-2-2)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes

This will feel like conditioning, especially if you do it right. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

Met-Con

3: Metcon (3 Rounds for reps)

AMRAP 4 minutes x3

15 OHS 135/95lbs

15 Calorie row

Rest 2 minutes between AMRAPS

Met-Con

4a: Metcon (Time)

21-18-15-12-9

Sumo DLHP 115/75lbs

Burpees to 6″ target

Strength

4b: Deadlift (5-5-5)

Find your 5RM ‘Pretty’ touch and go deadlift

The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.

Accessory Work

4c: Metcon (Time)

100 Kipping HSPU for time*

*Complete 30 double-unders every time you break

Open season is closing in on us. True open standards should be used as often as possible. Make yourself a permanent line somewhere in the gym and be very strict about crossing it with every rep.

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