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2/18/2016

18
Feb

2/18/2016

CrossFit Templum – CrossFit

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Warm-up

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

Front + Back Squat (4×5 @ 70% 1RM Front Squat)

You will perform the front squat first, then rack the bar and go right into the back squat to complete the set.

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#

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*

Extra Credit

Bottom Squat Hold (4 min Hold (240 sec/reps))

Hold in bottom of air squat