Monday, September 14, 2015

Strength: 

1 Rep Max Snatch 

Scale: Mechanics of Olympic Lift

Met Con:

2015 Lurong Benchmark WOD #1 - "The Champion Test"

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 as possible 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 are 12 minutes of work time and 11 minutes of rest built into the workout. The athlete's score is calculated by the total number of reps completed in 2 rounds of each movement.

Complete the following for TWO FULL ROUNDS

60s of Deadlift for reps

60s Rest

60s of Box Jump Overs for reps

60s Rest

60s of Hang Power Clean for reps

60s Rest

60s of Muscle-Ups for reps

60s Rest

60s of Thrusters for reps

60s Rest

60s Row for Calories

 

There are three levels to choose from on this work and details can be found here on the Lurong Website. We will have all the levels and weight options posted at the gym.