Friday

Battleground, Norwalk – Level 1

NORWALK: 8:30 Open gym ONLY

SPORTSPLEX: Saturday 10:00 am class with Coach Ken

Warm-up

Weightlifting

Deadlift (3×10 )

Power Clean (3×6 Touch and go Increase weight from last week )

Metcon

Lurong Living Benchmark Metcon 1 2017 (AMRAP – Reps)

Level 1

Men

Complete at Many Reps as Possible:

Opens

(95 lbs. Barbell)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24 inches

Women

Complete at Many Reps as Possible:

Opens

(65lbs. Barbell)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 20 inches

Level 2

Opens

(65 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 20 inches

(45 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 16 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 16 inches

(45 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 16 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 16 inches

Opens

(35 lbs. Barbell)

5 Minute AMRAP of:

10 Ground to Overhead

10 Box Jumps at 12 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Font Squats

10 Box Jumps at 12 inches

Endurance

Metcon (Distance)

30-45 Min Of sustained activity

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