WOD 09212016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

CFUJ Training Itinerary

Fitness

2, 3a

Competitor

1,2a, 3 or 3a

1: Snatch (0)

1. 3×2 Hang Snatch Pull + Hang Squat Snatch at 65%

3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

2. Snatch Pull

3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest

2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest

2: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

2a: Metcon (AMRAP – Reps)

Rx

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Bike

55 HSPU

3: Metcon (No Measure)

EMOMx10

Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65

Even: 10 TTB

3a: Metcon (No Measure)

EMOMx16

Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb

Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible

Min. 3: 3 Muscle ups with medball between legs – strict if possible

Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)

Categories WOD

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close