WOD

Strength

Warm up power  clean + jerks

Then

On the 2nd Minute for 12 min

2 Power clean+jerks done as single (approx 80% 1 RM)

5 Ball slams 30/20

WOD

3 RFT

10 Hang snatch 95/65

15 pull-ups

20 One arm KB C+P from hang 55/35  (10 per arm)

Strength

Deadlift

5×10

Increase weight each set. Last set should be an approximate 10 RM

Lurong WOD #7

20 min time cap

 

 

 

 

https://www.crossfitstrongisland.com/1733/1733/

Strength

One arm strict press KB or DB 5×10 (each arm)

WOD

15 min AMRAP

5 Hang Cleans 135/95

10 Sit-ups

20 push-ups

Strength:

Bench/Floor Press: 5-5-5-5-5

WOD

“Nasty Girls”

3RFT

·         50 Air Squats

·         7 Muscle-ups

·         10 Hang Cleans (135/95)

 

Cash-Out: Sled Push 3 x 100yrds (4 lengths) at double bodyweight: don’t forget, the sled weighs 100lbs!

Strength:

OHS 3-3-3-3-3

WOD

Run 800m

then

21-15-9

·         Wallballs (20/14)

·         Ball Slams (30/20)

·         Burpees

·         Hollow Body Sit-ups

then

Run 800m

Strength: Strict Press 3-3-3-3-3

 

WOD

“Mary”

 

20 Min AMRAP

·         5 HSPU

·         10 1-legged squats

·         15 Pull-ups

Strength:

5 Rounds for Quality

• 10 Back Squats (185/135)
• 10 Deadlifts (185/135)

Rest 90 Seconds between rounds

 

WOD

LURONG WOD#6

Level III
100- Double Unders
+
5 Rounds of:
10- Power Cleans (145/100)
10- Ring Dips

 

Level II
100- Single Unders
+
5 Rounds of:
10- Power Cleans (125/85)
10- Hand Release Push Ups

 

Level I
100- Single Unders
+
5 Rounds of:
10- Power Cleans (75/55)
10- Knee Hand Release Push Ups

 

Filthy 50

For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 KBS 1 pood
50 Walking Lunges
50 KTE
50 Push press (45)
50 Back extensions
50 Wallballs shots (20/14)
50 Burpees
50 Double Unders