WOD 09112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

2,3

Competitors

1,2,2a,3,

4(optional)

1: Clean and Jerk

1. Clean and Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)2sets

This reads 3 cleans + 1 jerk

*no score needs to be entered

2. Clean Pull

(90%/3)4

2: Front Squat (4-4-4-4-4)

(75%/4)5sets

3: Big Clean Complex (1-1-1-1-1-1)

“Big Clean Complex”

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*work up in weight

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds (roughly 3-4 minutes

4: Metcon (5 Rounds for reps)

5 Rounds:

3 Min max cals

2 Min Rest

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