1.16.17 Lurong Week 1

Complete at Many Reps as Possible in 10 Minutes:

 

15 Snatches

20 Deadlifts

25 Box Jump Overs

20 Hand Release Push Ups

15 Thrusters
Standards and MOD below

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens

(115 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 30″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Masters

(95 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Master+

(95 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

(75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Master

(65 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Masters+

(65 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Level 2

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens

(95 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24″

20 Hand Release Push Ups

15 Thrusters

Masters

(75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20″

20 Hand Release Push Ups

15 Thrusters

Master+

(75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20″

20 Hand Release Push Ups

15 Thrusters

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

(65 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20″

20 Hand Release Push Ups

15 Thrusters

Master

(55 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 16″

20 Hand Release Push Ups

15 Thrusters

Masters+

(55 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 16″

20 Hand Release Push Ups

15 Thrusters

Level 1

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens

(45 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 16″

20 Knee Hand Release Push Ups

15 Thrusters

Masters

(45 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 16″

20 Knee Hand Release Push Ups

15 Thrusters

Master+

(45 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 16″

20 Knee Hand Release Push Ups

15 Thrusters

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

(35 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 12″

20 Knee Hand Release Push Ups

15 Thrusters

Master

(35 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 12″

20 Knee Hand Release Push Ups

15 Thrusters

Masters+

(35 lbs. Barbell)

15 Ground to Overhead

20 Deadlifts

25 Box Jump Overs at 12″

20 Knee Hand Release Push Ups

15 Thrusters