WOD 08172016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

CFUJ Training Itinerary

Fitness

1 & Max Rep Push Ups aftet each set of cleans, 4

*ask for pull-up acceossory work

Competitor

1, 2 ,3 ,4

1: Power Clean (8-8-8-8)

4×8 unbroken Cleans, climbing – rest as needed

2: Bench Press (10-10-10)

3×10 Bench Press, climbing – rest as needed

3: Metcon (Time)

5RFT:

5 Front Squats – you choose the weight

5 Weighted Pull ups – you choose the weight

5 Weighted Ring Dips – you choose the weight

4: Metcon (Time)

2 RFT:

20 Thrusters, 95/65

20 Russian KB Swings 53/35

20 Wall Balls

20 KB SDHP 53/35

Rx Plus

2 RFT:

20 Thrusters, 95/65

20 Pull-ups

20 Wall Balls

20 Calorie Row

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