HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Reps)
LURONG Benchmark Workout #6
This workout was performed during week 1 and now retested today in week 6 of the Lurong Challenge. It is an AMRAP in 2 rounds of 6 movements, each with 1min work and 1min rest.
MINUTE
0-1 Deadlift
1-2 Rest
2-3 Box Jump Overs
3-4 Rest
4-5 Hang Power Cleans
5-6 Rest
6-7 L3 Muscle Ups L2 Straight Leg Box Dips L1 Bent Knee Box Dips
7-8 Rest
8-9 Thrusters
9-10 Rest
10-11 Cal Row
11-12 Rest
Repeat for Round 2
Movement and Load Details - Men
Level 3 155lbs, Box Jump Overs- 30"
Level 2 115lbs, Box Jump Overs- 24"
Level 1 75 lbs, Box Jump Overs- 20"
Movement and Load Details - Women
Level 3 100lbs, Box Jump Overs- 24"
Level 2 75 lbs, Box Jump Overs- 20"
Level 1 55 lbs, Box Jump Overs- 12"
*SCORE IS TOTAL REPS
*L3=R+ L2=Rx L1=Scaled
Published by: Staff in Uncategorized