WOD 10012016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Snatch (2-2-2-2-1)

Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.

*All sets are drop from the top. Heavy doesn’t mean max!

2: Clean and Jerk (2-2-2-2-1)

Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.

*All sets are drop from the top. Heavy doesn’t mean max!

3: Back Squat (4-1-4-1)

1×4 at 78%,

1×1 at 83%,

1×4 at 78%

1×1 at 86%

4: Metcon (Time)

4. Conditioning

Teams of 3:

AMRAP 25:

50 Calorie Assault Bike

50 CJ (95/65)

50 Calorie Assault Bike

50 CJ (135/95)

50 Calorie Assault Bike

50 CJ (155/105)

50 Calorie Assault Bike

Max CJ (185/135)

10am: Metcon (AMRAP – Reps)

Teams of 2

WOD: 22 minutes AMRAP

6 Chest to bar

8 Push Ups

12 KB Swings at 53/35 lbs

*you go a minute, I go a minute

*pick up where you left off

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