CrossFit Urban Jungle – CrossFit
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.
