WOD 03/07/2016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

CFUJ Fitness

2

16.1

CFUJ Perfomance

1

2

3

4

or

Session 1

1

2

Session 2

16.1

1: Hang Snatch High Pull + Hang Squat Snatch

Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch

2: Overhead Squat

Work up to a heavy set of 5 Overhead Squats

3: Metcon (Time)

A. At the 0:00

2 RFT:

1 Legless Rope Climb

7 Thrusters 125/90lbs

2 Rope Climbs

7 Thrusters 125/90lbs

B. At the 6:00

2 RFT:

1 Legless Rope Climb

7 Thrusters 125/90lbs

2 Rope Climbs

7 Thrusters 125/90lbs

4: Metcon (3 Rounds for time)

3x (750m, 1 minute rest + 250m Row) 3 min rest btwn sets

CrossFit Open

16.2: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

16.2s: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

16.2m: CrossFit Games Open 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

16.2t: CrossFit Games Open 16.2 Teens 14-15 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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