STRENGTH CLASS TODAY @4:00

Nice Job to Janson and Brad who competed at the Retro Games over the weekend.

Janson and Brad representing at the Retro Games over the weekend.

WARM UP

800 Meter Run
3 Rounds:
5 Inch Worms
10 Scorpions
15 Banded Good Mornings
20 Walking Lunges

Deadlift Prep

STRENGTH

OTM 10
3 Deadlifts @70% of 1RM

WOD

LuRong Challenge WOD
Level 1 55/35 Single Unders
Level 2 75/55 Double Unders
Level 3 95/75 Double Unders

At 3-2-1-go
BLOCK 1
2 Rounds:
9 Thrusters
27 Double/Single Unders

At 3:00 Minutes
BLOCK 2
2 Rounds:
11 Thrusters
33 Double/Single Unders

At 6:00 Minutes
BLOCK 3
2 Rounds:
13 Thrusters
39 Double/Single Unders

At 9:00 Minutes
BLOCK 4
2 Rounds:
15 Thrusters
45 Double/Single Unders

And so on…

Athlete has 3:00 minutes to complete 2 rounds of each block. After each block thrusters increase by 2 reps and double unders increase by 6 reps. After 2 rounds any remaining time is rest. Athlete is done once they can no longer complete 2 rounds in a block. Score is total number of reps completed.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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