WOD 813

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 14

View Public Whiteboard

Strength

1: Back Squat

Find your new 5RM back squat

The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

Met-Con

3: Metcon (Time)

Repeat the following twice times:

10 OHS 115/75lbs

5 Chest to Bar

5 Dips

8 OHS 115/75lbs

4 Chest to Bar

4 Dips

6 OHS 115/75lbs

3 Chest to Bar

3 Dips

4 OHS 115/75lbs

2 Chest to Bar

2 Dips

2 OHS 115/75lbs

1 Chest to Bar

1 Dip

Rx Pus

Repeat the following three times:

10 OHS 135/95lbs

5 Bar muscle-ups

8 OHS 135/95lbs

4 Bar muscle-ups

6 OHS 135/95lbs

3 Bar muscle-ups

4 OHS 135/95lbs

2 Bar muscle-ups

2 OHS 135/95lbs

1 Bar muscle-ups

Rest 3 minutes between “rounds”

4: Metcon (AMRAP – Reps)

9 Minute AMRAP

1 Deadlift

1 Clean

1 Front Squat

1 Jerk

*repeat

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