WOD 17122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (5 Rounds for weight)

5 rounds, NOT for time. Use the heaviest dumbbells possible

5 DB DeadLifts

5 DB Hang Power Cleans

5 DB Front Squats

5 DB Shoulder to Overhead

2 mins rest after each round

2: Metcon (No Measure)

EMOMx10: 8 TTB + 8 1-arm DB snatch – you choose the weight (4/side)

10am: Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

100 Cal Row, 50 Thrusters (75/45)

100 Cal Row, 50 Thrusters (95/65)

100 Cal Row, 50 Thrusters (115/85)

100 Cal Row, Max Thrusters (135/105)

Rx Plus

Teams of 3:

AMRAP 25:

100 Cal Row, 50 Thrusters (95/65)

100 Cal Row, 50 Thrusters (135/95)

100 Cal Row, 50 Thrusters (155/105)

100 Cal Row, Max Thrusters (185/135)

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