9.19.16 “Championship Complex Test”

September 18, 2016

Trooper Mcgowan leading the beat with the State Police Pipes and Drums Band!!! What do you do Outside of the Box that we would be surprised of??? Leave a comment under this post on the website blog>>>

 

FITNESS & LIFESTYLE

Today will be the 2nd Bench mark WOD for the Lurong Challenge. Make sue you have a video if competing for prizes and also lets use judges in class today.

Warm up:
Dynamic +
Progressions for all barbell movements

“Championship Complex Test”

AMRAP in 8 minutes
LEVEL 3
MEN OPEN – 185 lb. barbell    MEN MASTERS – 135 lb. barbell   MEN MASTERS+ – 115lb. barbell
WOMEN OPEN – 125 lb. barbell  WOMEN MASTERS – 85 lb. barbell   WOMEN MASTERS + – 65 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O
LEVEL 2
MEN OPEN – 135 lb. barbell   MEN MASTERS – 115 lb. barbell   MEN MASTERS + – 95 lb. barbell
WOMEN OPEN – 85 lb. barbell   WOMEN MASTERS – 65 lb. barbell   WOMEN MASTERS + – 55 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O
LEVEL 1
MENS OPEN – 65 lb. barbell   MENS MASTERS – 45 lb. barbell   MENS MASTERS + – 45 lb. barbell
WOMENS OPEN – 35 lb. barbell    WOMENS MASTERS – 35 lb. barbell   WOMENS MASTERS + – 35 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×20
Wallball Situps (20,14)
-perform a situp near the wall and throw the ball off the wall as high as possible each rep

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
or
2000m Row
or
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

OLY
7 sets of
1 Push Press + 1 Split Jerk — add weight each set up to max
Rest :90 seconds

 

PERFORMANCE & SPORT

1. Barbell Gymnastics
EMOM 10-14
Even 1 Push Press + 1 Split Jerk –add weight each set till max
Odd 3-5 Muscle Ups –tight and technical –perfect reps

2. METCON
“Championship Complex Test”

3. Today’s Endurance.
Run or Row – choose your weakness

Comments

comments

About the Author
  1. Mr. Rx Reply

    Playing Ice Hockey is my next favorite sport, if I am not CrossFitting!!!

  2. PDiddy Reply

    Before my 2nd was born I played drums in multiple bands.

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