WOD 806

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 7

View Public Whiteboard


Olympic Lift

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

Squat Snatch


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)

3 Rounds

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.

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.

Categories WOD

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