WOD

Weightlifting:

Back Squat 5×5 @ 90% of 5RM

Metcon:

‘Annie’

50-40-30-20-10

Double Unders

Situps 

Weightlifting:

EMOM8

1 Power Snatch + 1 Overhead Squat + 1 TnG Snatch (full)

Lurong Benchmark #2

If you’re participating in the Lurong Challenge, today is your last day to enter your score for the first Benchmark! If you haven’t done it yet, please contact a coach to set a time. 

Today’s Workout

Weightlifting:

Back Squats – 5RM

15 minutes to build to a 5RM for the day.

Metcon:

AMRAP12

12 Box Jumps (24″/20″)

9 Deadlifts (165#/110#)

6 Hang Power Cleans

3 Shoulder to Overhead

CrossFit Lite:

5 Rounds :45 on/:15 off 

Assault Bike

Push Press

Goblet Squats

Ring Rows

Russian Twist

Snatch (full) – 15 minutes to build to a heavy single

Clean and Jerk (full) – 15 minutes to build to a heavy single

Warm Up/Skill :

Lurong Summertime 16 – Benchmark 1

4-MINUTE AMRAP WITH BONUS TIME

Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.

ROUND 1
20 Box Jump Overs  (L3 – 30″/24″)(L2 – 24/20)(L1 – 20/14)
15 Toes to Bar (L2 -Anchored T2B)(L1 -Situps)
10 Clean & Jerks  (L3 -155#/105#)(L2 -95/55#)(L1 -55/35)
ROUND 2
20 Box Jump Overs 
15 Toes to Bar 
10 Clean & Jerks (L3 -185#/125#)(L2 -115/70#)(L1 -75/55)
ROUND 3
20 Box Jump Overs 
15 Toes to Bar
10 Clean & Jerks  (L3 -205#/145#)(L2 -135/85#)(L1 -95/70)
ROUND 4
20 Box Jump Overs 
15 Toes to Bar
AMRAP Clean & Jerks (L3 -225#/175#)(L2 -155/105#)(L1 -115/85)