WOD 02012017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

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

1. Hang Snatch – from mid-thigh

3

3

(70%/3)3

2. Snatch Pull

(105%/3)4

2: Metcon (Time)

For Time:

30 Thrusters 95/65lbs

30 Toes to Bar

20 Thrusters

20 Toes to Bar

10 Thrusters

10 Toes to Bar

100 Double unders

Rx Plus

95/115/135

65/80/95

3: Metcon (No Measure)

Tabata Plank Cycle x 2

Plank

Side

Side

Hollow Hold

Gymnastics Conditioning

Choose one of the following:

A. 6 sets of 6 unbroken muscle-ups

B. 7 sets of 5 unbroken muscle-ups

C. 8 sets of 4 unbroken muscle-ups

D. 9 sets of 3 unbroken muscle-ups

Rest as needed between sets

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