FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

September 14, 2015

LuRong WOD #1 – 6 x 2 AMRAP:

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:

Deadlift x max reps

60 seconds rest

Box jump overs x max reps

60 seconds rest

Hang power cleans x max reps

60 seconds rest

Thrusters x max resp

60 seconds rest

Row for cals

60 seconds rest

Details

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.

Make sure to watch all movement standard videos and read everything on this page! All standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Movement and Load Details – Men

Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30″
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories
Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details – Women

Level III (3)
Deadlift- 100lbs
Box Jump Overs- 24″
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories
Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

Athletes, if you did not complete this WOD on Monday, please be sure to arrange a time with your coaches to get it done! You also need to make sure your coaches take your measurements – do the ASAP! You can take your own weight, just be sure to record at the same time of day when you re-weigh at the end of the challenge.

 

 

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