21
Jan
1/21/2016
CrossFit Templum – CrossFit
Warm-up
Those doing Lurong Challenge will only do the Lurong Benchmark WOD
Those not participating will do Strength and Metcon
Lurong Benchmark Warm-up (No Measure)
3 rounds:
10 Lying leg raises (each leg)
10 Cossack lunges (each leg)
10 PVC pass throughs
2-3 Clean Thrusters (increasing weight)
Weightlifting
Bench Press (5×5 @ 75% 1RM)
Metcon
Metcon (AMRAP – Reps)
11min AMRAP
200 meter run
10 Squat Clean Thrusters 95/65
Level 1: 55/45
Level 2: RX
Level 3: RX+ 135/95
*Run counts as 2 reps*
2016 Lurong Series Challenge
Lurong R16 Cluster Test (AMRAP – Reps)
11 Min AMRAP:
Complete as many reps of possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Mandatory Rest
3 Minute Max REPS Cluster
1 Minute Mandatory Rest
3 Minute Max Calorie Row
Level 1: G2O 55/35#
Level 2: RX 95/65#
Level 3: RX+ 155/105#
Extra Credit
Deadlift Challenge
