WOD 811

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 12

Set list in suggested order
2
3
4c
4d?

View Public Whiteboard

Warm-up

Olympic Lift

2: MisFit Clean Complex (2-2-2-2-2)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
‘MisFit Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes –

Each set should be heavier than it was week 1

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..

Interval

3a: Metcon (Time)

Rx

21 Thrusters 105/75lbs

15 Strict Pull Ups

*rest 90 seconds

15 Thrusters 105/75#

10 Strict Pull Ups

*rest 60 seconds

9 Thrusters 105/75#

5 Strict Pull Ups

Rx Plus

21 Dumbbell thrusters 50’s/30’s

6 Legless rope climbs

Rest 2 minutes

15 Dumbbell thrusters 50’s/30’s

4 Legless rope climbs

Rest 1 minute

9 Dumbbell thrusters 50’s/30’s

2 Legless rope climbs

Met-Con

4a: Metcon (AMRAP – Reps)

AMRAP 20 minutes

15 Shoulder to OH 115/75lbs

15 KB swings 53/35lbs

15 Assault Bike calories

Mental Work

4b: Metcon (3 Rounds for time)

12-10-8

Calorie row

Lateral burpees over rower

Assault Bike calories

*Rest 90 seconds

12-10-8

Calorie row

Lateral burpees over rower

Assault Bike calories

*Rest 90 seconds

12-10-8

Calorie row

Lateral burpees over rower

Assault Bike calories

Strength

4c: Deadlift

Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 1

The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

Accessory Work

EMOM 10 minutes – Both movements in the same minute

30 Double-unders

10 Unbroken CTB pull-ups

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 )

w

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close