WOD 07112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

1,3

Extra: 2,4

Competition

1,2,3,4

1: Snatch (4-4-4-2-2-2-2)

Snatch

60%/4

65%/4

70%/4

(75%/4)2

2: Back Squat (4-4-4-2-2-2-2)

Back Squat

60%/4

70%/4

75%/4

(80%/4)2

3: Metcon (Time)

10RFT:

7 SDHP (95/65#)

7 Front Squats

7 Push Jerks

*15 minute cap

4: Metcon (Time)

Gymnastics Conditioning

Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets

Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets

Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets

Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets

*Compare times to last Monday. The goal isn’t to beat your time, but to simply compare and learn.

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