WOD 09112018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

Warm up

Clean and Jerk Technique



1: Metcon (Weight)

Clean and Jerk Skill

Every 90 seconds x 5:

Power Clean + Hang Squat Clean + Split Jerk

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk
*pick a moderate weight to work with focusing on technique

*you may work up in weight on each set but keep in mind the second piece turns into an EMOM

2: Optimus Prime (AMRAP – Reps)


Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)
score is total wall balls completed

Categories WOD

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