WOD 24042019

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

CFUJ Training

1: Metcon (Weight)

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk

2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

2: Metcon (AMRAP – Rounds and Reps)

4 Rounds of AMRAP 3:

3 Hang Power Cleans (135/95)

6 Pushups

12 Lunges

Rest 1:00 between each AMRAP.

A: Metcon (No Measure)

3 Giant Sets:

8 Barbell Bent Over Rows

16 Weighted Glute Bridges

8 Barbell Bent Over Rows

16 Weighted Hip Extensions

Rest 2:00 between sets.

Categories WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close