Lurong WOD 5 – CrossFit Lake Mary
Call Us: (407) 805-8818

Lurong WOD 5

9
Oct

Lurong WOD 5

Main – WOD

View Public Whiteboard

Crossover Symmetry (No Measure)

Lurong WOD 5 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:

Squat Cleans

Muscle Ups/Pull Ups/Jumping Pull Ups

Note

Movement Details – Men

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)

1 Squat Clean at 185 lbs

1 Muscle Up

2 Squat Cleans at 185 lbs

2 Muscle Ups

3 Squat Cleans at 185 lbs

3 Muscle Ups

4 Squat Cleans at 185 lbs

4 Muscle Ups

…and so on

Level II (2)

1 Squat Clean at 135 lbs

1 Pull Up

2 Squat Cleans at 135 lbs

2 Pull Ups

3 Squat Cleans at 135 lbs

3 Pull Ups

4 Squat Cleans at 135 lbs

4 Pull Ups

…and so on

Level I (1)

1 Squat Clean at 55 lbs

1 Jumping Pull Up

2 Squat Cleans at 55 lbs

2 Jumping Pull Ups

3 Squat Cleans at 55 lbs

3 Jumping Pull Ups

4 Squat Cleans at 55 lbs

4 Jumping Pull Ups

…and so on

Note

Movement Details – Women

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)

1 Squat Clean at 105 lbs

1 Muscle Up

2 Squat Cleans at 105 lbs

2 Muscle Ups

3 Squat Cleans at 105 lbs

3 Muscle Ups

4 Squat Cleans at 105 lbs

4 Muscle Ups

…and so on

Level II (2)

1 Squat Clean at 85 lbs

1 Pull Up

2 Squat Cleans at 85 lbs

2 Pull Ups

3 Squat Cleans at 85 lbs

3 Pull Ups

4 Squat Cleans at 85 lbs

4 Pull Ups

Level I (1)

1 Squat Clean at 35lbs

1 Jumping Pull Up

2 Squat Cleans at 35 lbs

2 Jumping Pull Ups

3 Squat Cleans at 35 lbs

3 Jumping Pull Ups

4 Squat Cleans at 35 lbs

4 Jumping Pull Ups

…and so on