5.20.16 “LURONG SUMMER CHALLENGE BENCHMARK “SUMMER BLAST”

Lurong and CFB Summer Challenge Benchmark Wod
“Summer Blast”
Each Round will have a 4 minute cap If you Complete the round within the 4 minutes then you make it to the next round
Round 1 (0:00-4:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (155,105)
Round 2 (4:00-8:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (185,125)
Round 3 (8:00-12:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (205,145)
Round 4 (12:00-16:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
AMRAP Clean n Jerks (225,155)
*in this final round the Clean and Jerks are AMRAP till the 4 Minute cap

Opens and Masters Divisions

Movement Details – Men
Level III (3)
ROUND 1
20 Box Jump Overs at 30″
15 Toes to Bar
10 Clean & Jerks @ 155 lbs.
ROUND 2
20 Box Jump Overs at 30″
15 Toes to Bar
10 Clean & Jerks @ 185 lbs.
ROUND 3
20 Box Jump Overs at 30″
15 Toes to Bar
10 Clean & Jerks @ 205 lbs.
ROUND 4
20 Box Jump Overs at 30″
15 Toes to Bar
AMRAP Clean & Jerks @ 225 lbs.

Level II (2)
ROUND 1
20 Box Jump Overs at 24″
15 Anchored Toes to Bar
10 Clean & Jerks @ 95 lbs.
ROUND 2
20 Box Jump Overs at 24″
15 Anchored Toes to Bar
10 Clean & Jerks @ 115 lbs.
ROUND 3
20 Box Jump Overs at 24″
15 Anchored Toes to Bar
10 Clean & Jerks @ 135 lbs.
ROUND 4
20 Box Jump Overs at 24″
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 155 lbs.

Level I (1)
ROUND 1
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 75 lbs.
ROUND 3
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 95 lbs.
ROUND 4
20 Box Jump Overs at 20″
15 Sit Ups
AMRAP Clean & Jerks @ 115 lbs.

Movement Details – Women
Level III (3)
ROUND 1
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 105 lbs.
ROUND 2
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 125 lbs.
ROUND 3
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 145lbs.
ROUND 4
20 Box Jump Overs at 24″
15 Toes to Bar
AMRAP Clean & Jerks @ 175 lbs.

Level II (2)
ROUND 1
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 70 lbs.
ROUND 3
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 85 lbs.
ROUND 4
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 105 lbs.

Level I (1)
ROUND 1
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 35 lbs.
ROUND 2
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 3
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 70 lbs.
ROUND 4
20 Box Jump Overs at 14″
15 Sit Ups
AMRAP Clean & Jerks @ 85 lbs.

Masters+ Division

Movement Details – Men
Level III (3)
ROUND 1
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 115 lbs.
ROUND 2
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 135 lbs.
ROUND 3
20 Box Jump Overs at 24″
15 Toes to Bar
10 Clean & Jerks @ 155 lbs.
ROUND 4
20 Box Jump Overs at 24″
15 Toes to Bar
AMRAP Clean & Jerks @ 185 lbs.

Level II (2)
ROUND 1
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 95 lbs.
ROUND 2
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 115 lbs.
ROUND 3
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
10 Clean & Jerks @ 135 lbs.
ROUND 4
20 Box Jump Overs at 20″
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 155 lbs.

Level I (1)
ROUND 1
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 75 lbs.
ROUND 3
20 Box Jump Overs at 20″
15 Sit Ups
10 Clean & Jerks @ 95 lbs.
ROUND 4
20 Box Jump Overs at 20″
15 Sit Ups
AMRAP Clean & Jerks @ 115 lbs.

Movement Details – Women
Level III (3)
ROUND 1
20 Box Jump Overs at 20″
15 Toes to Bar
10 Clean & Jerks @ 70 lbs.
ROUND 2
20 Box Jump Overs at 20″
15 Toes to Bar
10 Clean & Jerks @ 85 lbs.
ROUND 3
20 Box Jump Overs at 20″
15 Toes to Bar
10 Clean & Jerks @ 105 lbs.
ROUND 4
20 Box Jump Overs at 20″
15 Toes to Bar
AMRAP Clean & Jerks @ 125 lbs.

Level II (2)
ROUND 1
20 Box Jump Overs at 14″
15 Anchored Toes to Bar
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 14″
15 Anchored Toes to Bar
10 Clean & Jerks @ 70 lbs.
ROUND 3
20 Box Jump Overs at 14″
15 Anchored Toes to Bar
10 Clean & Jerks @ 85 lbs.
ROUND 4
20 Box Jump Overs at 14″
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 105 lbs.

Level I (1)
ROUND 1
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 35 lbs.
ROUND 2
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 3
20 Box Jump Overs at 14″
15 Sit Ups
10 Clean & Jerks @ 70 lbs.
ROUND 4
20 Box Jump Overs at 14″
15 Sit Ups
AMRAP Clean & Jerks @ 85 lbs.

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