Monthly archives: January, 2017

Strength

15 Minutes

1 Rep Max

Front Squat

WOD

“Lurong Week 3”

AMRAP 7

5 Front Squats

7 Bar Facing Burpees

Level 1: 65/35
Level 2: 95/65
Level 3: 155/115


 

Conditioning

EMOM x 20

1. 15/12 Cal Bike

2. Max Sumo Deadlift High Pull (75/55)

3. 50 Double Unders

4. Rest

*1 Burpee penalty for every prescribed calorie and/or prescribed double under missed,

to be completed after the workout is complete*

Post Workout

5 x 120m Farmer Walk AHAP

3 x 3 Way Shoulder Fly’s 8/8/8



Strength

Power Clean + Split Jerk

EMOM x 12, ascending weight

WOD

CrossFit Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
115/75 pound Push press, 12 reps
9 Toes-to-bar



WOD

(Teams of 2)

100 Cal Bike (Partners switch EMOM)

75 Cal Row (Partners switch EMOM)

75 Box Jumps (24/20)

75 Toes 2 Bar

100 KB Swings (53/35)



Strength

Front Squat

E2MOM x 14

Starting at 70% of 1RM

WOD

AMRAP 10

5 HSPU

2 Power Cleans (155/105)

5 HSPU

4 Power Cleans

5 HSPU

6 Power Cleans

….Continue adding 2 cleans each round.



STRENGTH

3 Position Power Snatch

15 Min. to establish

WOD

EMOM x 16

Minute 1: 15/12 Cal Bike

Minutes 2 & 3: 5 Hang Power Snatches (~75% of 3 pos. snatch) + 12 Bar Facing Burpees

Minute 4: Rest



 

WOD

(17 minute. time cap)
50 Wall Balls – 20 lbs. to 10 ft. target/10 lbs. to 10 ft.
25 Double Unders
50 Wall Sit Ups
40 Wall Balls
20 Double Unders
40 Wall Sit Ups
30 Wall Balls
15 Double Unders
30 Wall Sit Ups
20 Wall Balls
10 Double Unders
20 Wall Sit Ups
10 Wall Balls
5 Double Unders
10 Wall Sit Ups

Midline

Side Plank

4 x :30/:30

Mobility

Hips & Hamstrings



 

Strength

4 Rounds

a. Alternating DB Bench 10 per arm

b. Bent Over Row 10

WOD

AMRAP 15

5 Deadlifts (315/205)

10 Push-Ups

15 Pull-Ups



 

STRENGTH

Low Hang Snatch

Work up to a heavy for the day.

WOD

For Time:

750m Row

21 OHS (95/65)

500m Row

15 OHS (95/65)

250m Row

9 OHS (95/65)



WOD

(Teams of 2)

AMRAP 20

1K Row

75 Shoulder 2 Overhead (135/95)

50 Bar Facing Burpees

400m MB Run

75 Power Cleans



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