CrossFit Urban Jungle – CrossFit
Cycle 3 Day 2
2: MisFit Clean Complex (2-2-2-2-2)
Hang Squat Clean
‘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.
3: Metcon (3 Rounds for reps)
AMRAP 4 minutes x3
15 OHS 135/95lbs
15 Calorie row
Rest 2 minutes between AMRAPS
4a: Metcon (Time)
Sumo DLHP 115/75lbs
Burpees to 6″ target
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.
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.