WOD 845

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 8

View Public Whiteboard

Strength

1: Front Squat (4-4-4-4-4)

EMOM for 5 minutes

4 Front Squats

Start around 70% and work up if can continue to hit clean reps.

Met-Con

2: Metcon (Time)

For time

2 Lap Run

150 Double-unders

75 Push Ups

100 Wallballs 20/14lbs

* In the five minutes directly following 1RM clean and jerk

Rx Plus

For time

50 Row calories

200 Double-unders

50 HSPU

100 Wallballs 20/14lbs

3b. In the five minutes directly following 3a: 1RM clean and jerk

2a: Clean and Jerk

after this:

For time

2 Lap Run

150 Double-unders

75 Push Ups

100 Wallballs 20/14lbs

* In the five minutes directly following 1RM clean and jerk

Rx Plus

For time

50 Row calories

200 Double-unders

50 HSPU

100 Wallballs 20/14lbs

* In the five minutes directly following 1RM clean and jerk

Interval

3: Metcon (2 Rounds for time)

20-15-10

Hang squat clean 135/95lbs

Box jump 24/20″

Toes to bar

Rest 2 minutes

20-15-10

Hang squat clean 135/95lbs

Box jump 24/20″

Toes to bar

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