18
Feb
2/18/2016
CrossFit Templum – CrossFit
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
