Lurong WOD 6 – CrossFit Lake Mary
Call Us: (407) 805-8818

Lurong WOD 6

15
Oct

Lurong WOD 6

Main – WOD

View Public Whiteboard

Lurong WOD 6 (AMRAP – Reps)

“THE X WOD”

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

Snatches

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

AMRAP – Rounds and Reps

Note

Movement Details – Men

Level III (3)

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

3 Snatches at 95 lbs

3 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

…and so on

Level II (2)

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

3 Snatches at 75 lbs

3 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

…and so on

Level I (1)

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

3 Snatches at 45 lbs

3 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

…and so on

Note

Movement Details – Women

Level III (3)

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

3 Snatches at 65 lbs

3 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

…and so on

Level II (2)

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

3 Snatches at 55 lbs

3 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

Level I (1)

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

3 Snatches at 35 lbs

3 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

……and so on