WOD 09192016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

Fitness

1,4,7

Competitor

1,2,3,4,5,6,7

1: Clean and Jerk (3-3-3-3-3)

5×3 Squat Clean and Jerk at 80% – no TnG

2: Overhead Squat (10)

1 set of 10 Overhead Squats heavy but smooth

2: Overhead Squat (10)

1 set of 10 Overhead Squats heavy but smooth

3: Front Squat (5-5-5-5-5)

5×5 Front Squat at 80% across

4: Metcon (10 Rounds for reps)

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max Strict Pull ups

No rest between movements, 3 minute rest between rounds
If you do not have strict pull ups then your focus is max rep penalty rows at 65% of body weight followed by max rep push ups

5: Metcon (3 Rounds for weight)

Complete 3 Supersets of:

A. 8 Single Leg Front Rack Step ups (8/side before switching )

B. 8-12 Glute Ham Raises

* Rest 1-2 minutes between rounds

6: Metcon (No Measure)

Complete 3 Supersets of:

A. 10-15 Strict Dumbbell Shoulder Press

B. 20-30 Overhead Tricep Extensions

* Rest 1-2 minutes between rounds.

7: Metcon (No Measure)

Cross Over Symmetry Iron Scap Protocol

-if you don’t have X-over symmetry – buy it – and today do 100 band pull a parts

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