WOD 859

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 22

View Public Whiteboard

Warm-up

Strength

2: Power Snatch (4-4-4-4-4)

EOMOM for 10 minutes (5 rounds)

4 Touch and go power snatch

Start in the neighborhood of 75% of your power snatch max and work up if you can. This is a repeat, look to improve in some way whether it’s efficiency of movement, weight, or feel.

Met-Con

3: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to OH 115/75lbs

Pull-ups

Box jumps 24/20″

Rx Plus

Shoulder to OH 135/95lbs

CTB pull-ups

Box jumps 24/20″

In the five minutes directly following 3a: 5RM shoulder to OH from rack (no back rack)

Met-Con

4: Metcon (3 Rounds for time)

3 Rounds

30 Double-unders

15 Hang power cleans 145/100lbs

30 Double-unders

*Rest 1 minute

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