WOD 16032020

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

1: Back Squat (9-7-5-3-1-1-1-1-1)

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 09:30: 1 Rep

On the 11:00: 1 Rep

On the 12:30: 1 Rep

On the 14:00: 1 Rep

On the 15:30: 1 Rep

Week #6 of our squat cycle, where we start with higher volume at lower weights, to six heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:30”

LIFT

2: Metcon (Time)

For time:

21-15-9

Power Cleans 135/95lbs

Box Jumps 24/20″

Toes to Bar

MOVE

AT HOME WORKOUT

1: Metcon (No Measure)

Pre Work

Front Plank (hands or elbows)

Accumulate 2 minutes

Side Plank

Accumulate 90 seconds on both sides

Practice Jump Rope for 5 minutes

(If you have double Unders : try to do unbroken sets of 5-10-15-20-25-20-15-10-5)

2: Metcon (Time)

For time:

10 Rounds

10 Push-ups

10 Squats

10 Sit-ups

Categories WOD

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