WOD 841

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 4

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Warm-up

Olympic Lift

2: Snatch

EOMOM for 10 minutes (5 Rounds)

4 Touch and go squat snatch

Start in the neighborhood of 70-75% of your snatch max and work up if you can.

Met-Con

3: Metcon (Time)

5 Rounds

15 Hang power snatch 96/65lbs

30 Wallballs 20/14lbs

Interval

4: Metcon (4 Rounds for time)

4 Rounds

10 Clean and jerks 135/95lbs

10 Muscle-ups

Rest 1 minute

Strength

5a: Push Jerk

Work up to a heavy set of 5 Push Jerk from the floor.

Then

30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.

All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.

5b: Metcon (Time)

30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.

All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.

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