WOD 10032016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

2,3,4

Competitor

1,2,3,4

1: Snatch (2-2-3-3-3)

A. 1×2 at 60%, – pause in the bottom for 10 seconds on both reps

B. 1×2 at 70%, – pause in the bottom for 7 seconds on both reps

C. 3×3 at 75% – pause in the bottom of the first rep for 3 seconds

*All reps are drop from the top

2: Back Squat (5-5-1-1-1)

5s at 75%

1s at 80,85,98%

Competitor

5 reps at 78%

1 rep at 83%

5 reps at 78%

1 rep at 86%

5 reps at 78%

1 rep at 89%

3: Metcon (Time)

Rx

For Time:

600m Run

21 Snatch 95/65

400m Run

15 Snatch 95/65

200m Run

9 Snatches 95/65

Rx Plus

For Time:

42 Cal Row

21 Squat Snatch, 95/65

30 Cal Row

15 Squat Snatch, 95/65

18 Cal Row

9 Squat Snatch, 95/65

4: Metcon (Time)

3×100 Double unders, 1 minute rest between sets

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