WOD 09122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

3,4

Competitor

1,2,3,16.4

1: Snatch (3-3-3-2-1-1-1)

Snatch

65%/3

70%/3

75%/3

80%/2

(85%/1)3

2: Clean and Jerk (1-1-1-1-1-1-1-1)

Clean & Jerk

65%/2+1

70%/2+1

75%/2+1

80%/2

(85%/1)3

3: Back Squat (3-3-3-3-3-3-3-3)

(80%/3)8

4: Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 20 minutes of:

24-ft. overhead walking lunge 45/35lbs

8 Plate Burpees

24-ft. overhead walking lunge45/35lbs

8 chest-to-bar pull-ups

*Daily Challenge – every set of pull-ups done in 2 sets or less

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

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