WOD 11062018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

CFUJ Training


-2 Lap warm-up

-Pre WOD Mobility

-Hang Power Clean Technique and Efficiency

Recommended Extra work

CT1 + CP2

CT1: Metcon (4 Rounds for time)

4 Sets: 1 every 8 min

500m Row

20 Hang Power Cleans at 95/65#

20 Push Press at 95/65#

CFUJ Performance

Performed as extra work as an accessory to CrossFit

Before including extra work – be efficient in ability to:

-give optimal effort in CF programming

-perform proper body maintenance through stretching and mobility work

-have optimal recovery through nutrition and rest (sleep)

CP1: Metcon (No Measure)

3 Unbroken Sets:

4 Strict Chest to Bar

4 Toes to Bar

4 Bar Muscle Ups

– Rest as needed

CP2: Front Squat (5-5-5)

– 3 x 5 Reps at 65%

CP3: Strict Press (5-5-5)

– 3 x 5 Reps at 65%

CP4: Power Clean (5-5-5)

– 5 x 3 Reps at 65%

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