WOD 11042016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

Complex Work

Hi Hang Clean, Hang Clean, Clean, Push Press

-then-

4

Competitors

1,2,3,4

1: Snatch (2-2-*2-*2-*2-1-1-1-1)

65%/2

70%/2

(75%/2reps)3sets

(80%/1reps)4sets

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

65%/2

70%/2

(75%/2)3

(80%/1)4

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

60%/3

70%/3

(75%/3)2

(80%2)2

4: Metcon (Time)

Run 800m

Directly into:

21-15-9

OHS (115/80#)

KB Swings (53/35#)

Rx Plus = Row 1000m *competition only

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