WOD 816

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 17

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Metcon

Olympic Lift

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

Squat Snatch

OHS

Hang Squat Snatch

OHS
‘MisFit Snatch 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 2

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…

Interval

3: Metcon (3 Rounds for reps)

Rx

AMRAP 3 minutes

9 Push jerk 95/55lbs

9 Lateral bar burpees

Rest 2 minutes

AMRAP 3 minutes

6 Push jerk 115/65lbs

6 Bar facing burpees

Rest 2 minutes

AMRAP 3 minutes

3 Push jerk 135/75lbs

3 Burpees to 1ft target

Rx Plus

AMRAP 3 minutes

9 Push jerk 135/95lbs

9 Lateral bar burpees

Rest 2 minutes

AMRAP 3 minutes

6 Push jerk 185/125lbs

6 Bar facing burpees

Rest 2 minutes

AMRAP 3 minutes

3 Push jerk 225/145lbs

3 Burpees to 1ft target

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