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lurong retest 1

18
Oct

lurong retest 1

Midcoast CrossFit – CrossFit

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(No Measure)

Extended warm up option:

1 mile Indian sprint or

2500 m row relay teams of 3

Metcon (No Measure)

(Don’t change)

3 round TABATA (ABDOMINAL WORK)

MOVEMENT 1 (PLANK)(LATERAL PLANK)

MOVEMENT 2 (MED BALL SIT-UP)

3 ROUND TABATA (SKILL WORK)

MOVEMENT 1 (BOX JUMPS)

SCALE AS NEEDED

MOVEMENT 2 (WALL BALLS)

Metcon (AMRAP – Reps)

WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

AMRAP (2 ROUNDS)

1 min deadlifts (75/55)(115/75)(155/100)

1 min rest

1 min box jump over (20/12)(24/12)(30/24)

1 min rest

1 min hang power clean

1 min rest

1 min muscle ups

1 min rest

1 min thrusters

1 min rest

1 min row

***deads,hang power cleans, and thrusters all same weight.

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