05-27-2015 "LuRong wod 3"

New Website: www.crossfit-yelm.com

Run/bike or Row on your own
5 minutes into class as a group:
10 ring rows
10 single leg KB deadlifts
10 breathe KB arm bar
tactical frog

Skill: 15 minutes into class
Pick 2 areas of concern and mobilize them!
use 15 minutes class time

Metcon: 30 minutes into class
LuRong Jump and Swing

50 kettlebell swings
50 Box jumps
10 minute time cap
athletes may partition the reps however they want
Lvl 3
Kettlebell weight/ box jump height
men 70lb kb (american swing) / 30" BJ(must jump)
women 53lbs kb / 24" BJ(must jump)

Lvl 2
Kettlebell/box jump height
men 53lbs kb (american swing)/ 24" BJ(can step up)
women 35lbs kb / 20" BJ(can step up)

Lvl 1
Kettlebell/box jump
men 35lb kb (russian swing) / 20" BJ(can step up)
women 18lb kb (russian swing) / 16" BJ(can step up)

800 meter run

CrossFit Yelm