Monday 5/11/2015

Battleground, Norwalk – Level 1

Lurong Living Paleo Challenge starts today! Please check Wodify for a possible modified schedule this week. A majority of our coaches are leaving on Thursday to represent CrossFit Greensboro at the Atlantic Regionals. Ask your coach about any details.

Weightlifting

10 Min of Clean skill work.

Deadlift (3×3 at 70,80,85(3 or more) )

Superset with 4×10 dual kettlebell lunges. 2 sets of 10 on each leg.

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 (10 Rounds for time)

10x100m Sprints on the rower

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