WOD 02292016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

CFUJ Fitness

2

3

CFUJ Performance

1

2

3

4

Strength

1: Snatch (1-1-1)

Snatch

3×1 Squat Snatch at 80%

Met-Con

2: Back Squat (10-10-10)

Sets building or across

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

3comp: Metcon (Time)

5 rounds of:

12 Dumbbell Snatches – you choose the weight

9 Bench Presses – you choose the weight

6 Bar Muscle-ups

16.1: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

4: Metcon (No Measure)

A. 3x300m, :10 rest

2 minute rest

B. 3x250m, :15 rest

2 minute rest

C. 3x200m, :20 rest

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