Call Us: (860) 339.5317

10/26/2015 lurong 2

25
Oct

10/26/2015 lurong 2

Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

Skill work: Gymnastics

tabata: (3 rds)

Goat # 1

Goat # 2

Work towards your next gymnastics progression

Ex. Movements:

Ring dip, ring row, K2E, T2B, leg raise, bar MU, MU, etc.

Metcon (AMRAP – Rounds and Reps)

LURONG 2

9 Min AMRAP:

Complete as many reps of possible in 9 minutes of the following movements:

Ground to Overhead (G2OH)

Bar Facing Burpees

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Movement Details – Men

Level III (3)

20 G2OH- 95 lbs

7 Bar Facing Burpees

15 G2OH- 135 lbs

7 Bar Facing Burpees

10 G2OH- 155 lbs

7 Bar Facing Burpees

5 G2OH- 185 lbs

7 Bar Facing Burpees

AMRAP G2OH- 225 lbs

Level II (2)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 75 lbs

7 Bar Facing Burpees

10 G2OH- 95 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level I (1)

20 G2OH (Med Ball)- 20 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 45 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 85 lbs

7 Bar Facing Burpees

10 G2OH- 105 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level II (2)

20 G2OH- 45 lbs

7 Bar Facing Burpees

15 G2OH- 55 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 105 lbs

Level I (1)

20 G2OH (Med Ball)- 14 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 35 lbs

7 Bar Facing Burpees

10 G2OH- 45 lbs

7 Bar Facing Burpees

5 G2OH- 65 lbs

7 Bar Facing Burpees

AMRAP G2OH- 85 lbs

Leave a Reply