06-16-2016 " ReTest LuRong Summer Challenge"

New Website: www.crossfit-yelm.com



Warm-up:
10 Minutes of Mobility
Partner running with band x3 each
15 PVC Pass throughs
3x 1min plank holds with :30sec rest
5 Scorpion stretch Belly and back

Metcon:
This benchmark workout is an 4-minute AMRAP (As Many Reps as Possible) with the ability to earn up to 3 additional 4-minute time extensions. 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 pattern continues through 4 rounds. 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. Athlete must use 1 bar and load themselves.


LEVEL 3 
20 Box Jump Over 30”/24”
15 Toes to Bar
10 Clean & Jerks 

LEVEL 2 
20 Box Jump Over 24”/20”
15 Anchored Toes to Bar
10 Clean &  Jerks

LEVEL 1 
20 Box Step Over 20”/14”
15 Abmat Sit Ups
10 Clean & Jerks


CLEAN & JERK WEIGHTS 

MEN Round 1 Round 2 Round 3 Round 4 
Level 3 155 185 205 225
Level 2 95 115 135 155
Level 1 55 75 95 115 

WOMEN Round 1 Round 2 Round 3 Round 4 
Level 3 105 125 145 155 
Level 2 55 70 85 105 
Level 1 35 55 70 85


MASTERS+ DIVISION 
LEVEL 3 
20 Box Jump Over 24”/20”
15 Toes to Bar
10 Clean & Jerks

LEVEL 2 
20 Box Step Over 20”/14” 
15 Anchored Toes to Bar
10 Clean & Jerks

LEVEL 1 
20 Box Step Over 20”/14” 
15 Abmat Sit Ups 
10 Clean & Jerks


 CLEAN & JERK 
WEIGHTS MEN 
Round 1 Round 2 Round 3 Round 4 
Level 3 115 135 155 185
Level 2 95 115 135 155
Level 1 55 75 95 115

WOMEN 
Round 1 Round 2 Round 3 Round 4 
Level 3 70 85 105 125  
Level 2 55 70 85 105  
Level 1 35 55 70 85

CrossFit Yelm