WOD 10052016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1/2: Clean and Jerk (1)

No score needed. This is just for percentage

1. Clean and Jerk

A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)

B. 3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)

C. 3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)

C. 2 sets of: 2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)

2. Clean Pull

A. 3×3 at 90%

B. 2×3 at 95%

3: Front Squat (3-1-3-1-3-1)

3. Front Squat

A. 3 reps at 78%

B. 1 rep at 83%

C. 3 reps at 78%

D. 1 rep at 85%

E. 3 reps at 78%

F. 1 rep at 87%

4: Metcon (AMRAP – Reps)

Rx

18 Minute AMRAP

200m Farmers Carry 53/35lbs

40 Wall Balls 20/14lbs

60 Double Unders

4a: Metcon (Time)

For Time:

1500m Row

100 DU

50 Wall Balls

100 DU

1500m Row

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