Lurong WOD #5

Great Woods CrossFit – CrossFit

Mobility

Banded Front Rack x 60 sec/side

Banded Overhead Lat x 30 sec/side

3D Hydrant

Warm-up

2 Rounds of:

200m Run

10 Glute Bridges (2 second pause @ top)

10 Scap Pull Ups

10 Air Squats

3 Inch Worms

Accessory/Strength

Fitness

Every 1:30 for 18 minutes (4 sets), alternate between:

Kettlebell Swings x 20 reps (unbroken w/ heaviest load possible)

Dumbbell Front Squats x 10 reps

Ring Rows x 8-10 reps @ 2111 (2 second descent)

Performance

Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 2 minutes

Strict Pull-ups x 2-3 reps @ 21X0 (weighted if possible)

Rest 2 minutes

Power Clean

Fitness & Performance

Level 1: Lurong Wod #1 (AMRAP – Reps)

5 Minute AMRAP of:

10 Ground to Overhead 45/35 lbs

10 Box Jumps at 16/12 in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Front Squats 45/35 lbs

10 Box Jumps at 16/12 in

Level 2: Lurong Wod #1 (AMRAP – Reps)

5 Minute AMRAP of:

10 Ground to Overhead 65/45 lbs

10 Box Jumps at 20/16 in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Front Squats 65/45 lbs

10 Box Jumps at 20/16 in

Level 3: Lurong Wod #1 (AMRAP – Reps)

5 Minute AMRAP of:

10 Power Snatches 95/65 lbs

10 Box Jumps at 24/20 in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats 95/65 lbs

10 Box Jumps at 24/20 in