WOD 28122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Clean and Jerk

Fitness

12 minutes to work to heavy set 2 power cleans + 1 power jerk

Competitor

Power Clean + Power Jerk

60%/2+1

70%/2+1

(75%/2+1)3

Clean Pull

(100%/3)4

2: Front Squat

Fitness

12 min to work to a heavy complex

1 clean + 2 Front Squats

Competitor

Front Squat

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

3: Metcon (3 Rounds for reps)

Rx

AMRAP 3:

75 DU Buy-In

15 Deadlifts (155/105#)

15 Bar Facing Burpees

*Rest 3:00

AMRAP 3:

75 DU Buy-in

10 Deadlifts (185/135#)

10 Bar Facing Burpees

*Rest 3:00

AMRAP 3:

75 DU Buy-in

5 Deadlifts (225/155#)

5 Bar Facing Burpees

Rx Plus

AMRAP 3:

75 DU Buy-In

15 Deadlifts (225/155#)

15 Bar Facing Burpees

*Rest 3:00

AMRAP 3:

75 DU Buy-in

10 Deadlifts (275/185#)

10 Bar Facing Burpees

*Rest 3:00

AMRAP 3:

75 DU Buy-in

5 Deadlifts (315/225#)

5 Bar Facing Burpees

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