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1/21/2016

21
Jan

1/21/2016

CrossFit Templum – CrossFit

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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