WOD 14112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

CFUJ Training

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

1. Snatch

60%/4

70%/4

75%/4

(80%/4)2

2. Snatch Pull

(95%/3)4

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

(80%/4)5

3: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

4: Metcon (AMRAP – Reps)

EMOMx12:

12 Bar Facing Burpees

*Record your slowest time

Ninja: < 28 seconds

Advanced: < 31 seconds

Intermediate: < 34 seconds

Novice: < 37 seconds

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s