WOD 806

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 7

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Warm-up

Olympic Lift

2: MisFit Snatch Complex (2-2-2-2-2)

Squat Snatch

OHS

Hang Squat Snatch

OHS
‘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.

Interval

3: Metcon (3 Rounds for time)

3 Rounds

30 Alternating pistols

15 Hurdle jumps 36/28″

Rest 3 minutes

Met-Con

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.

Strength

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.

Accessory Work

4c: Metcon (AMRAP – Reps)

AMRAP 7 minutes

2 Muscle-ups

3 Muscle-ups

4 Muscle-ups

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.

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