WOD 08242016


CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

Fitness

1, 2, 3, *4

*if you cannot do strict pull-ups then your #4 work is:

5 sets:

5 Bent Over Rows

8 Single Arm DB Rows

15 second flex arm hang

Competitor

1a, 2, 3, 4

1: Bear Complex (1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

1a: Metcon (Time)

Rx

For time*:

20 Back Squats, 155/105

20 Back Squat, 185/135

20 Back Squats, 225/155

*No Racks. 1 Bar. Rest 1 minute after completing each weight

Rx Plus

For time*:

20 Back Squats, 185/135

20 Back Squat, 225/155

20 Back Squats, 275/185

*No Racks. 1 Bar. Rest 1 minute after completing each weight

2: Metcon (Time)

Rx

For time*:

20 Push Press, 135/95

20 Push Press, 155/105

20 Push Press, 185/135

*No Racks. 1 Bar. Rest 1 minute after completing each weight

Rx Plus

For time*:

20 Push Press, 155/105

20 Push Press, 185/135

20 Push Press, 205/145

*No Racks. 1 Bar. Rest 1 minute after completing each weight

3: Metcon (Time)

Rx

For time*:

20 Hang Power Clean, 155/105

20 Hang Power Clean, 185/135

20 Hang Power Clean, 205/155

*No Racks. 1 Bar. Rest 1 minute after completing each weight

Rx Plus

For time*:

20 Hang Power Clean, 185/135

20 Hang Power Clean, 205/145

20 Hang Power Clean, 225/155

*No Racks. 1 Bar. Rest 1 minute after completing each weight

4: Metcon (Time)

For time*:

20 Strict C2B Pull ups

20 Strict Pull ups

20 Kipping C2B Pull ups

Rest 1 minute after completing each set of 20.