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Lurong Challenge Benchmark Test

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CrossFit Huntingdon Valley – CrossFit

Lurong Benchmark Test (AMRAP – Reps)

9 Minute AMRAP

100 Double Unders

30 KB Sumo Deadlift High Pulls (#53/35)

30 Burpees over Kettlebell

30 Wall Balls (#20/14)(10’/9′)

30 Chest 2 Bar Pullups
Refer to scoresheet for scaling for Levels 2 and 1. No mixing of Levels. Choose hardest level that you are capable of performing perfect reps only.

LAST NAME HUNGRY FIRST NAME ALWAYS

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CrossFit Huntingdon Valley – CrossFit

LAST NAME HUNGRY FIRST NAME ALWAYS (AMRAP – Reps)

This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpeeā€™s and team member 3 starting on the plank.

Team members will rotate after team member 1 has finished their run.

16 Minute AMRAP

Athlete A: Run to end of street and back (300m)

Athlete B: Alternating 3 burpees then 5 med ball cleans

Athlete C: Plank hold

The score is the total number of burpees completed as a team. The med ball cleans are not counted.

HEAVY DAY

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CrossFit Huntingdon Valley – CrossFit

ONE AT A TIME (3 Rounds for weight)

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.

Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps

9/11 Tribute WOD

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CrossFit Huntingdon Valley – CrossFit

9/11 Tribute WOD (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

GWL 9/10/18

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Power Clean (2 x 3 @ 80%)

Strength EMOM

3 Rounds:

Even: 8 Weighted Step Ups, R leg

Odd: 8 Weighted Step Ups, L leg

GWL 9/10/18 (Time)

3 Rounds:

1 Minute Cap:

Max time Chin over bar with Supine hold

In remainder of minute:

Max Wall Balls (#10)

Rest 2 Minutes between rounds