WOD 10252016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

1,2, core work

Competitor

1,2,3 + accessory work

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

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

*All reps are drop from the top

2: Metcon (3 Rounds for reps)

AMRAP 4:

21-15-9:

Power Snatch (75/55#)

Burps

**Rest 4:00

AMRAP 4:

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

**Rest 4:00

AMRAP 4:

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

Accessory Work

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU

Beginner: EMOMx7: 3 unbroken kipping HSPU

A. Accumulate 2 mins in L-Sit

B. 4×15 Weighted Hip Extensions

C. 50 GHDSU

3: Metcon (4 Rounds for time)

4x750m Row, 2:30 min rest

Categories WOD

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