WOD 02042018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Metcon (No Measure)

EMOM for 21 min:

1.) 20-18/15 Cal Row

2.) 10 DB Snatches at 70/50# (5/5 each arm)

3.) 30’ Handstand Walk or 3 Wall Walks

2: Metcon (No Measure)

Shoulder Warm Up:

3 Rounds: NFT

12 Band Pull Aparts

12 Band Pull Overs

12 Behind Neck Band Press Ups

+

Core Warm Up:

NFT:

45 GHD Sit Ups

45 GHD Hip Ext.

+

AMRAP in 5 min:

4 Unbroken Strict HSPU

+

A.) 3-Position Snatch (floor, below knee, above knee):

– 1x 60%, 1 x 65%, 1 x 70%, 3 x 75%

B.) Back Squat:

– 5 x 5 reps at 75%

Categories WOD

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