05-011-2015 "LuRong Benchmark WOD"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
run/bike/row on your own
5 minutes into class as a group:
20 OH walking lunges 45/25lbs
10 HR Push-ups
20 Lateral Lunges
10 Ring Dips
warm-up your squat with lighter weight pause squats


Strength: 15 minutes into class
20 rep Squat/press series
Today you are subtracting 30lbs from your 5 rep max.
If you have missed a lift of 20 reps you will repeat that weight till completed

Metcon: 30 minutes into class
LuRong Benchmark WOD

Part A- 5 Minute AMRAP:
You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs MEN LVL3 30"/LVL2 24/LVL1 16 -WOMEN LVL3 24"/LVL2 16/LVL1 10
10 Toes to Bar LVL3/  LVL2 Knees to 90 / LVL1 Ab-Mat Sit Ups

Athletes must then rest for 3 minutes before moving on to Part B. 

Part B- 3 Minute AMRAP:
LVL3 & 2 does Squat Clean Thrusters / LVL1 does Ground to Overhead
MEN LVL3 155lbs/lvl2 95/lvl1 55
WOMEN LVL3 105lbs/lvl2 65/lvl1 35
CrossFit Yelm