WOD 833

CrossFit Urban Jungle – CrossFit

Cycle 4 Test Week Day 1

View Public Whiteboard

Warm-up

Olympic Lift

2: Squat Clean (3)

Find your 3RM touch and go squat clean

Primer

1a: Metcon (No Measure)

3 Rounds

10 Box jumps 30/24″

Row 200m

Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.

Met-Con

3: Metcon (Time)

Rx

4 Rounds

10 Deadlift 225/155lbs

20 Box jumps 24/20″

30 Wallballs 20/14lbs

Rx Plus

5 Rounds

10 Deadlift 315/205lbs

20 Box jumps 24/20″

30 Wallballs 20/14lbs

*20 minute Cap

Mental Work

4: Metcon (Time)

Rx

40 Push-ups

75 Double-unders

30 Push-ups

75 Double-unders

20 Push-ups

75 Double-unders

10 Push-ups

75 Double-unders

Rx Plus

40 Push-ups

75 Unbroken double-unders

30 Push-ups

75 Unbroken double-unders

20 Push-ups

75 Unbroken double-unders

10 Push-ups

75 Unbroken double-unders

Push-ups: please do real chest to deck, plank push-ups. No one wants to see your half rep worm-up and double under score. Double-unders: yup, even 74 in a row will get you back to zero in a set. All must be unbroken.

Advertisements

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 )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s