WOD 08202016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

8-10am Open Gym

1: Halting Squat Clean (2-2-2-2-2)

5×2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top

2: Push Jerk, Split Jerk

Work up to a heavy Push Jerk + Split Jerk from Blocks

3: Metcon (AMRAP – Reps)

Gymnastics Conditioning

If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8 unbroken with unlimited rest

If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

4: Rowing Helton (Time)

“Rowing Helton”

3 Rounds:

30 DB Squat Cleans (50/35)

30 Burpees

800 Meter Row

10am Community WOD

10am: Metcon (Time)

Team of 2:

50 Kettlebell Swings at 53/35 lbs

75 Goblet Squats at 53/35 lbs

100 Strict Push-ups

300 Double Unders

100 Strict Push-ups

75 Goblet Squats at 53/35 lbs

50 Kettlebell Swings at 53/35 lbs

Buy out: 100 sit ups per partner working at same time

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