WOD 02242016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

CFUJ Fitness

Coach Warm up and Mobility work prior to Snatch work

2

3a

5a

CFUJ Performance

1

2

3

4

5

Weakness Warm Up

If doing two sessions, hit as is. If doing one session. Use as weakness warm up with 4 Rounds.

1: Metcon (9 Rounds for distance)

Row Conditioning

9 x 1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.

Goal is…

Guys: 500m each interval

Girls: 420m each interval

Olympic Lift

2: Snatch

3 sets of 3-Position Snatch at 70% of 1RM

Pos. 1: High Hang, “pockets”

Pos. 2: Hang, “knees”

Pos. 3: Floor

*no score needed. It is here to look up your percentages.

3: Clean and Jerk (1-1-1-1-1-1)

EMOMx6: 1 CJ at 75-80%*

*do not exceed these numbers today.

3a: Metcon (5 Rounds for weight)

EMOMx10:

Odd: 1 Power Clean and Jerk starting at 70%

Even: 16/13 Calorie Row

4: Clean + 3 Front Squats

Squat Clean
Work up to a heavy complex of 1 Squat Clean + 3 Front Squats

Met-Con

5: Metcon (Time)

5 RFT:

4 Deficit Kipping HSPU – you choose the height

6 Alternating 1-arm DB Snatches (3/side), 100/70

8 10-meter Shuttle Runs
Note deficit

5a: Metcon (AMRAP – Reps)

AMRAP 6:

2 KB Clean and Jerks 1/1

2 10-meter shuttle runs

4 KB Clean and Jerks 2/2

4 10-meter shuttle runs

6 KB Clean and Jerks 3/3

6 10-meter shuttle runs…

Continue as high as possible in within the six minute time cap.
Each clean and jerk is a rep. Each 10m shuttle is rep. Round of 2 KB and 2 10m shuttle run would be 4 reps.

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