WOD 861

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 24
Warm up
Strength
Met-Con
Gymnastics

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Warm-up

1000k Row

25 empty bar thrusters

1: 2k Row (Time)

Max Effort 2k Row

Strength

2: Clean (5-5-5-5-5)

EMOM 5 minutes

5 Touch and go squat clean

Start in the neighborhood of 65-70% of your clean max and work up if you can. Improve on week 2 weights and/or movement efficiency.

Met-Con

3: Metcon (AMRAP – Reps)

Rx

AMRAP 7 minutes

5 Squat snatch 115/75lbs

10 HR Push Ups

Rx Plus

AMRAP 7 minutes

5 Squat snatch 135/95lbs

10 HSPU

Interval

4: Metcon (3 Rounds for time)

5 Rounds

Row 500/400m

21 Back squat 135/95lbs

3 Legless rope climbs

*Rest 2 minutes

Strength

5: Metcon (Weight)

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.

Heavier and faster than week 1.

Gymnastics

5×10 GHD Sit Ups

6: Metcon (Time)

Rx Plus

With a partner switching anytime:

20 Rounds

8 Unbroken CTB pull-ups

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