WOD 08012016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

Fitness

2, 3

Competitor

1,2,3,4

1: Snatch

MOM Snatch Waves

EMOM x 5 – 2 Hang Squat Snatches

above knee (build)

Rest 1:00

EMOM x 5 – 2 Hang Squat Snatches below knee (build)

Rest 1:00

EMOM x 5 – 1 Squat Snatch (build

2: Back Squat (5-4-3-2-1)

Fitness

Work to heavy single

Competition

Running Clock:

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

3: Metcon (Time)

For time:

1,000m Run

40 Pull-Ups

30 Thrusters

20 Burpees

Rx Plus

20 Calorie Row

4: Metcon (Time)

500 Meter Row (moderate)

500 Meter Row (2K pace)

250 Meter Row (moderate)

250 Meter Row (2K pace)

Moderate paces should be 10-15 seconds above your 2K pace.

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