CrossFit Urban Jungle – CrossFit
Cycle 3 Day 7
2: MisFit Snatch Complex (2-2-2-2-2)
Hang Squat Snatch
‘MisFit Snatch 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 squat snatch – OHS – hang squat snatch – OHS 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 time)
30 Alternating pistols
15 Hurdle jumps 36/28″
Rest 3 minutes
4a: Metcon (AMRAP – Reps)
AMRAP 5 minutes
DB snatch 100/70lbs
Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.
4b: Deadlift (5-5-5)
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.
4c: Metcon (AMRAP – Reps)
AMRAP 7 minutes
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.