Friday 6/12/2015

Norwalk, Battleground – Level 1

Saturday’s Class will be at Norwalk at 10:00am.

Weightlifting

10 min of snatch/clean work

Back Squat (1×3 at 75,85,90% )

SUperset with 4×10 good mornings

Metcon

2015 Lurong Summer WOD (2 Rounds for reps)

Prefix

Part A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs

10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups

Athletes must then rest for 3 minutes before moving on to Part B.

Part B- 3 Minute AMRAP:

Squat Clean Thrusters / Ground to Overhead

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Movement Details – Men

Level III (3)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs at 30 inches

10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:

Squat Clean Thrusters at 155 lbs.

Level II (2)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs* at 24 inches

10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:

Squat Clean Thrusters at 95 lbs.

Level I (1)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs* at 16 inches

10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:

Ground to Overhead at 55 lbs.

Movement Details – Women

Level III (3)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs at 24 inches

10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:

Squat Clean Thrusters at 105 lbs.

Level II (2)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs* at 16 inches

10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:

Squat Clean Thrusters at 65 lbs.

Level I (1)

Part A- 5 Minute AMRAP of:

5 Box Jump Overs* at 10 inches

10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:

Ground to Overhead at 35 lbs.

Endurance

Metcon (4 Rounds for time)

4x400m Runs with full recovery between each

Leave a Reply