WOD 08032016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

CFUJ Training Itinerary

FITNESS

Weightlifting + Gymnastics Conditoning

OTM x 6 – 1 Squat Snatch (90%)

Rest 4:00

OTM x 6 – 1 Squat Clean and Jerk (90%)

Rest 4:00

Alternating Tabata (8 Rds of :20s/:10s):

Front Squats (115/80)

TTB

Extra work – ring dip stability practice

PERFORMANCE

Weightlifting + Gymnastics Conditoning

OTM x 6 – 1 Squat Snatch (90%)

Rest 4:00

OTM x 6 – 1 Squat Clean and Jerk (90%)

Rest 4:00

30 MU for time

2. Conditioning

Alternating Tabata (8 Rds of :20s/:10s):

Front Squats (115/80)

TTB

20 seconds of Front Squats, followed by a 10 second break

Followed by 20 seconds of TTB, with another 10 second break.

Repeat this process for a total of 8 sets.

1: Snatch (1-1-1-1-1-1)

90%

2: Clean and Jerk (1-1-1-1-1-1)

90%

3: Muscle up, or should I say – Pipe it UP! (Time)

30 Muscle Ups For Time

4: Metcon (AMRAP – Reps)

Alternating Tabata (8 Rds of :20s/:10s):

Front Squats (115/80)

TTB

20 seconds of Front Squats, followed by a 10 second break

Followed by 20 seconds of TTB, with another 10 second break.

Repeat this process for a total of 8 sets.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s