WOD 11012016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

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. Snatch Pull

A. 3×3 at 90%

B. 2×3 at 95%

2: Bouncy House (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Calorie Bike

*Rest 4:00

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/95#)

6 Jerks (135/95#)

Time remaining: Max Calorie Bike

*Rest 4:00

AMRAP 4

1 Round:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Jerks (155/105#)

Time remaining: Max Calorie Bike
Sub bike with Mountain climbers – every 4 switches is 1 rep

3: Metcon (AMRAP – Reps)

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU

Beginner: EMOMx7: 3 unbroken HSPU

*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

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