Saturday Team WOD

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

8-10am Open Gym

1. Clean

5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk

5 sets of: 2 Front Squats + 1 Split Jerk

3. 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 7 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

Comp: Metcon (Time)

30 Power Snatches, 75/55

45 Bar Facing Burpees

60 Thrusters, 75/55

45 Bar Facing Burpees

30 Power Snatches, 75/55

10am Community WOD

10am: Metcon (Time)

60 Power Snatches, 75/55

80 Bar Facing Burpees

100 Thrusters, 75/55

80 Bar Facing Burpees

60 Power Snatches, 75/55

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