WOD 815

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 16
Warm up
2
3
4

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Warm-up

10 minutes

(stretch before class)

Olympic Lift

2: Power Clean (5-5-5-5-5)

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

(10-12 minutes. Warm up in sets of 3 until you hit your working weight. Rest 90sec between sets)

Strength

3: Back Squat (5-5-5-5-5)

Back squat 5×5 @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.

(20 minutes)

Met-Con

4: Metcon (Time)

Rx

4 Rounds

10 Pull Ups

25 Kettlebell Swings (overhead)

Rx PLus

4 Rounds

5 Rope climbs

30/24 Calorie row

Interval

5: Metcon (3 Rounds for reps)

3 Rounds

Max reps alternating pistols in two minutes

Max reps KB snatch 70/53lbs in two minutes (switch hands anytime)

*Rest 1 minute

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