WOD 810

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 11

View Public Whiteboard

Warm-up

Olympic Lift

2: Power Snatch (5-5-5)

Power Snatch 3×5 @70% – Drop and reset each rep

Strength

3: Back Squat (5-5-5)

Back squat 3×5 @90% of the 5RM you found last week

Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

Met-Con

4: Metcon (AMRAP – Reps)

AMRAP 12 minutes

8 Squat cleans 155/105lbs

10 Box jumps 24/20″

12 Toes to bar

Interval

5: Metcon (3 Rounds for time)

3 Rounds

30 Hang power snatch 95/65lbs

100 Double-unders

Rest 90 seconds

Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.

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