WOD 05122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

CFUJ Training

1: Snatch

Snatch

60%/3

65%/3

70%/3

(75%/3)3

Snatch Pull

(90%/3)4

2: Back Squat (8-8-8)

Back Squat

(70%/8)3

3: Metcon (No Measure)

Gymnastics Conditioning

Choose one of the following:

A. 3 sets of 12 unbroken bar muscle-ups

B. 4 sets of 9 unbroken bar muscle-ups

C. 5 sets of 7 unbroken bar muscle-ups

D. 6 sets of 5 unbroken bar muscle-ups

*Rest 1 minute between sets

4: Metcon (Time)

For Time:

Rx

4 RFT:

10 Pull-ups

10 Squat Snatches (115/85#)

15 BJO (24/20″)

Rx Plus

4 RFT:

5 Ring Muscle-ups

10 Squat Snatches (115/85#)

15 BJO (24/20″)

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