Good Luck to Vin and Amelia competing at the Super Steelfit Championships today at Jenks in Pt. Pleasant! If you are around, please go cheer them on!!
Today’s Workout
Solo Mission:
- 0-10:00
- 5 Rounds
- 15 KB Swings (53/35#) (CRX- 70/53#)
- 200m Run
- 5 Rounds
- 10:00-20:00
- For Time:
- 800m Run
- 50 Burpees
- For Time:
- 20:00- For Time:
- 5 Rounds, 1 minute rest between efforts:
- 200m Run
- 5 Hang Power Cleans (135/95#)
- 5 Front Squats
- 5 Rounds, 1 minute rest between efforts:
Today’s Workout
Strength
- EMOM6: 1 Clean and Jerk
- Build to a weight you will be ideally hitting in today’s retcon (below)
Conditioning
Lurong Summertime 16 – Benchmark 1
4-MINUTE AMRAP WITH BONUS TIME
Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.
ROUND 1
20 Box Jump Overs (L3 – 30″/24″)(L2 – 24/20)(L1 – 20/14)
15 Toes to Bar (L2 -Anchored T2B)(L1 -Situps)
10 Clean & Jerks (L3 -155#/105#)(L2 -95/55#)(L1 -55/35)
ROUND 2
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -185#/125#)(L2 -115/70#)(L1 -75/55)
ROUND 3
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -205#/145#)(L2 -135/85#)(L1 -95/70)
ROUND 4
20 Box Jump Overs
15 Toes to Bar
AMRAP Clean & Jerks (L3 -225#/175#)(L2 -155/105#)(L1 -115/85)
Today’s Workout
Strength
- 5×5 Back Squat @90% of Monday, 6/13
Open Gym
- If you are participating in the Summertime Luring Challenge, and are unable to make it Friday to complete your benchmark. Please use today’s class time to make this up!
- If you are NOT doing the Challenge, you can still utilize the remainder of class for Open Gym OR todays OPTIONAL conditioning is:
- “Jackie”
- For Time
- 1000m Row
- 50 Thrusters (45#)
- 30 Pull Ups
- For Time
- “Jackie”