WOD 03212016

CrossFit Urban Jungle – CrossFit

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CrossFit Open

16.4: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
SCALED

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

16.4M: CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#
SCALED MASTERS

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

16.4T: CrossFit Games Open 16.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CFUJ Training Itinerary

1: Metcon (Time)

5 Rounds

200m Run

8 Pull Ups

8 Burpee Box Jumps
1 and 2 are combined wods

2: Hang Snatch

1×2 Hang Squat Snatch

*heaviest within 6 minutes of metcon 1

2: Back Squat (3-3-3)

3×3 Back Squats

3: Weighted Step-ups (8-8-8-8)

4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)

1a: Metcon (Time)

9-15-21 reps for time of:

Row for calories

Power Snatches, 115/80
1a and 2a are combined wods

2a: Hang Clean (2)

heaviest within 6 minutes after metcon 1a

3a: Front Squat (3-3-3)

3×3 Front Squats

4a: Bent Over Row (8-8-8-8)

4×8 Bent Over Barbell Row

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