WOD 21112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

**DELOAD WEEK**

Fitness

3,2

Competitor

1,2,3

1: Snatch

1. Snatch

60%/2, 65%/2; (70%/2)3

2. Snatch Pull

(80%/3)4

2: Back Squat (3-3-3-4)

Back Squat

(70%/3)4

3: Metcon (5 Rounds for reps)

Conditioning

With a running clock

A. AMRAP 5 of Burpee BJ Overs, 24/20

Rest 5:00

B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

C. AMRAP 3 of Power Cleans, 155/105

Rest 3:00

D. AMRAP 2 of Wallball Shots, 20/14

Rest 2:00

E. AMRAP 1 of Max Unbroken Pull ups

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