1/8/2015

Main – CrossFit

Mobility Work (No Measure)

Hips, ankles, shoulders, elbows, wrists
*5min indoor jog

*Kneeling Lunge Facial Stretch 3min/side

*Supine Knee to knee mobility 3×10 (hold for 10sec last set)

*Shin box with hip extension mobility 4×5 each side*

Strict Pull-ups (15-12-10-8-5+)

*no kipping*

*use bands if needed*

The X WOD (Lurong) (AMRAP – Reps)

*You have 8 mins to complete as many reps as possible of this ladder.*

Level III (3)

15 Snatches at 95 lbs/65

15 Toes to Bar

12 Snatches at 95 lbs/65

12 Toes to Bar

9 Snatches at 95 lbs/65

9 Toes to Bar

6 Snatches at 95 lbs/65

6 Toes to Bar

3 Snatches at 95 lbs/65

3 Toes to Bar

6 Snatches at 95 lbs/65

6 Toes to Bar

9 Snatches at 95 lbs/65

9 Toes to Bar

12 Snatches at 95 lbs/65

12 Toes to Bar

15 Snatches at 95 lbs/65

15 Toes to Bar

12 Snatches at 95 lbs/65

12 Toes to Bar

…and so on

Level II (2)

15 Snatches at 75 lbs/55

15 Knees to 90

12 Snatches at 75 lbs/55

12 Knees to 90

9 Snatches at 75 lbs/55

9 Knees to 90

6 Snatches at 75 lbs/55

6 Knees to 90

3 Snatches at 75 lbs/55

3 Knees to 90

6 Snatches at 75 lbs/55

6 Knees to 90

9 Snatches at 75 lbs/55

9 Knees to 90

12 Snatches at 75 lbs/55

12 Knees to 90

15 Snatches at 75 lbs/55

15 Knees to 90

12 Snatches at 75 lbs/55

12 Knees to 90

…and so on

Level I (1)

15 Snatches at 45 lbs/35

15 Abmat Sit Ups

12 Snatches at 45 lbs/35

12 Abmat Sit Ups

9 Snatches at 45 lbs/35

9 Abmat Sit Ups

6 Snatches at 45 lbs/35

6 Abmat Sit Ups

3 Snatches at 45 lbs/35

3 Abmat Sit Ups

6 Snatches at 45 lbs/35

6 Abmat Sit Ups

9 Snatches at 45 lbs/35

9 Abmat Sit Ups

12 Snatches at 45 lbs/35

12 Abmat Sit Ups

15 Snatches at 45 lbs/35

15 Abmat Sit Ups

12 Snatches at 45 lbs/35

12 Abmat Sit Ups

…and so on

Level III RX+

Level II RX