09-27-2016 "LuRong #7"

New Website www.crossfit-yelm.com


Warm-up:
10 leg swings each leg
10 lunges with stretch
10 Primal Pull Throughs

Strength:
Wendler week 3
Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

Metcon:
For time: (20 min time cap)
3 Burpees
3 Front Squats 95/65lbs
3 Push Presses
1 100m Farmers Carrry 50/35 both hands
5 Burpees
5 Front Squats
5 Push Presses
1 100m Farmers Carry
7 Burpees
7 Front Squats
7 Push Presses
1 100m Farmers Carry
9 Burpees
9 Front Squats
9 Push Presses
1 100m Farmers Carry 11 Burpees
11 Front Squats
11 Push Presses
1 100m Farmers Carry 13 Burpee Muscle-ups

LURong Scaling Options
Level 2
Everyhing the same except burpee pulls instead of burpee muscle ups.

Level 1
Front Squat and Push Press 45/35lbs
Farmers Carry 35/25lbs
Burpee Over Barbell

** 20 min time cap

Mini Challenge:
1 summer saults
3 wall climbs
5 Box Step ups
5 rounds

CrossFit Yelm