WOD 10222016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (No Measure)

1. Technique Work

A. 3×3 Snatch Balance, light!

B. 3×3 Tall Snatch, light!

C. 3×3 Tall Clean, light!

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

Back Squat

Triple at 83%

Single at 87%

Triple at 83%

Single at 89%

Triple at 83%

Single at 91%

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

Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85

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

Double at 60%

Double at 70%

Double at 75%

3 Singles at 85%

5: Metcon (No Measure)

EMOMx18

Min 1: 20/16 Calorie Row

Min 2: 15 Wall Balls (30/20#)

Min 3: 50 Double-unders

10am Community WOD

10am: Metcon (Time)

TEAM of 2

*partner working at a time – split the reps as desired

WOD:

90 Air Squats

80 Sit-ups

70 Push-ups

60 Ground to Overhead at 135/95 lbs

70 Air Squats

80 Sit-ups

90 Push-ups

Categories WOD

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