WOD 03142016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

1: Snatch

Min 1: 1 rep @ 60# under PR

Min 2: 1 rep @ 50# under PR

Min 3: 1 rep @ 40# under PR

Min 4: 1 rep @ 30# under PR

Min 5: 1 rep @ 50# under PR

Min 6: 1 rep @ 40# under PR

Min 7: 1 rep @ 30# under PR

Min 8: 1 rep @ 20# under PR

2: Overhead Squat

Work up to a heavy triple.

3: Snatch Grip Deadlift

5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up.

4: Metcon (Time)

20 Dumbbell Power Snatch 100/70

30 Hand-Release Pushups

40 GHDSU

10 Dumbbell Power Snatch 100/70

20 Hand-Release Pushups

30 GHDSU

5: Metcon (No Measure)

4 Rounds NOT for time:

35 Calorie Row

6 Strict HSPU – small deficit

6 Kipping HSPU – small deficit

CrossFit Open

16.3: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

16.3s: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

16.3m: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

16.3t: CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

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