WOD 07252016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

Fitness

2, 3, 4

Performance

1,2,3,4,5

1: Metcon (Weight)

MOMx12:

First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance

Second 4 mins are Hang Squat Snatch

Final 4 mins are Squat Snatch

Back Squat (8-8-8)

3: Overhead Squat (1-1-1-1-1)

5×1 Pausing OHS for 10 seconds

4: C2B Lynne (5 Rounds for reps)

“C2B Lynne”

5 rounds of:

Max Bench Press, Bodyweight

Max unbroken Pull ups*

Rest 3 minutes between supersets

*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
If you cannot complete 8+/5+ weight bench press then do weighted push ups (10+). If you cannot to weighted push ups then do regular push ups.

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