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




CFUJ Performance






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)


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


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)


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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