WOD 852

CrossFit Urban Jungle – CrossFit

Cardio Density! Bring your RUN WOD gear!

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Met-Con

1: 2016 Fittest Games Cardio Density Run (Double Fugly) (Time)

Rx

3 Rounds for Time | 30 Minute Cap

800m Run

30 Burpees to 25# Plate

75 Double Unders

Rx Plus – 4 rounds

Strength

2: 2016 Fittest Games Overhead Squat Ladder (AMRAP – Rounds and Reps)

There will be 10 bars of increasing weight on the pad. Each athlete will have 50 seconds to complete a successful Overhead Squat with 10 seconds controlled transition time before moving on to the next bar. At the call of 3-2-1 Go the first athlete will step forward to their bar and have 50 seconds to complete a lift. An athlete will take the bar from the ground using either a power clean or power snatch. Then they must lock out their hips, arms, and legs before proceeding into their overhead squat. You can not Snatch the weight into a full squat! You must pause at the beginning of the movement showing control with the barbell overhead. You may make multiple attempts at the bar as long as it is completed within the 50 seconds. Once the 50 seconds is over, the athlete will then have 10 seconds to step forward to the next bar. The athlete must stay at their bar for the entire 50 seconds. Athletes will compete in this fashion for all 10 bars. A tie breaker will come into effect on any bar you are unable to successfully complete. The tie breaker will be as many Deadlifts as possible in the remaining time left of the 50 seconds. You can choose to not lift a bar and just go straight for max deadlifts for the entire 50 seconds. If you are able to run the ladder, on the 10th bar once a successful lift is counted the tie breaker will be max deadlifts completed in the time remaining.

Rx

185/95lbs

195/105lbs

205/115lbs

215/125lbs

225/135lbs

235/145lbs

245/155lbs

255/165lbs

265/175lbs

275/185lbs

Rx Plus

225/125lbs

235/135lbs

245/145lbs

255/155lbs

265/165lbs

275/175lbs

285/185lbs

295/195lbs

305/205lbs

315/215lbs

Met-Con

3: 2016 Fittest Games Gymnastics Density (Time)

Rx

50ft Handstand Walk

25 Chest to Bar Pull-ups

40 Dips from High Rings (you will have to do a muscle-up to get to the ring dip)

25 Chest to Bar Pull-ups

50ft Handstand Walk

*10 Minute Time Cap

Rx Plus

50ft Handstand Walk

12 Bar Muscle-ups

40 Dips from High Rings (you will have to do a muscle-up to get to the ring dip)

12 Bar Muscle-ups

50ft Handstand Walk

*8 Minute Time Cap

Categories WOD

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