WOD 02222016

CrossFit Urban Jungle – CrossFit

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Athlete Itinerary

Intensity over Volume – ALWAYS!

Open Athletes:

1:Warm up *scale reps as needed)

3: Back Squat

4: Met-Con

5: Accessory work

CFUJ Competition Team

Session 1

1:Warm up

2: Oly – Snatch

2a: Snatch Push Press

3: Strength – Back Squat

Session 2:

4: Met-Con

5: L-sit accessory

Warm-up

1: Metcon (No Measure)

EMOMx12, 4 rounds of:

Min 1: 15 Cal Row

Min 2: 15 Burpees

Min 3: 200m Run

Olympic Lift

2: Snatch

3×1 at 80%

5×1 at 85%

3×1 at 80%

2a: Snatch Grip Push Press + OHS

Build to a heavy Snatch Grip Push Press + OHS w/:10 Pause at bottom

Strength

3: Back Squat (10-10)

2×10 Back Squats

*warm up in sets of 5 and take two heavy sets of 10

Met-Con

4: Metcon (Time)

Rx

3 RFT:

15 Dead Lifts 225/155

30 Wall Balls, 20/14

60 Double unders

Rx Plus

3 RFT:

15 Dead Lifts 225/155

30 Wall Balls, 20/14

60 Double unders

*note time – then*

Once all 3 rounds are finished, immediately complete 45 C2B Pull ups

*note time

Accessory Work

5: Metcon (Time)

1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets

Accessory Work

Accumulate 90 seconds* in a parallette L-sit.

*Every time you come down complete 4 (two each side) 1-arm DB Squat Snatches, 70/50

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