WOD 08222016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary


2,3, pull ups strength (1hour)


1,2,3,4 (90-120 minutes)

1: Halting Snatch (1)

Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2: Back Squat (6-6-6)

3×6 Across

3: Tiger Blood (Time)

3 RFT:

400m Run

10 Clean and Jerks, 135/95

4: Metcon (No Measure)


4 Giant Sets* of:

6 DB Bulgarian Split Squats,6/ea. side

6 Weighted Chin ups

6 Close Grip Bench Press

6 Romanian Dead Lifts

*A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

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