10152016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Performance

1. Technique Work

A. 3×3 Snatch Balance, light

B. 3×3 Tall Snatch, light

C. 3×3 Tall Clean, light

2. Snatch

2 Triples at 70%, followed by 3 doubles at 75%

3. Clean and Jerk

2 Triples at 70%, followed by 3 doubles at 75%

4. Jerk

4 Triples at 70% – focus on driving and catching high

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

2: Clean and Jerk (3-3-2-2-2)

3: Split Jerk (3-3-3-3)

4: Cement Mixer (7 Rounds for time)

“Cement Mixer”

7 rounds, every 3 minutes complete:

400m Run

12 TTB

10am Community WOD

10am: Metcon (AMRAP – Reps)

WOD: 20 minutes partner AMRAP – 2 minute on/2 mintue off

8 Deadlift at 155/115

12 Strict Push ups

16 Ab extentions at 45/25 lbs

*Start where your partner left off

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