5/17/16 Training


CrossFit Newtown – CrossFit

Back Squat (40×10 50×10 60×10 70×10 Max x 10)

Metcon (AMRAP – Reps)

Lurong Challenge WOD 1

4 minutes to complete each round, if you complete the round an additional 4 minutes will be added to complete the next round. If you finish a round early, you do not need to wait until end of the 4 minute mark to begin next round.

ROUND 1

20 Box Jump Overs at 24/20 – Comp 30/24

15 Toes to Bar

10 Clean & Jerks @ 95/53 -Comp 155/103

ROUND 2

20 Box Jump Overs at 24/20

15 Toes to Bar

10 Clean & Jerks @ 115/73 – Comp: 185/123

ROUND 3

20 Box Jump Overs at 24/20

15 Toes to Bar

10 Clean & Jerks @ 135/83 – Comp:205/143

ROUND 4

20 Box Jump Overs at 24/20

15 Toes to Bar

AMRAP Clean & Jerks @ 155 /103 – Comp: 225/153
For those participating in the challenge, please know your specific scale for this WOD.

Core Work

Weighted Planks

4×45:1:00

Optional Running WOD

Running WOD for Monday/Tuesday

8×100 m sprint with 1 minute rest between efforts

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