1.) Lurong Super 8 Re-Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24″
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3×45/2×45
note: get low
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24″
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3×45/2×45
note: get low
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
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Jim Koehler
3 + 8 PC....masters + rx...24" box,75#
finished kb swings at 35#...did not do broad jumps
5
0
Laura VanderKelen
12:06 RX unbroken, 1 minute PR
4+5rx PR also; 135# split jerks
4
2
Paul Mantz
4tds +2 BBO Rx. I bitched out of the KBS halfway through, i wanted to have arms to work today.
8
0
Rebecca Smith
3rds +2 bbo
20:20 KB BS. HATED IT. Might even quit crossfit bc of it ;-)
9
1
No you wont (-;
Sylvia Christensen
4+8 BBJ (2 rep improvement), 12:53 wayyy better than last time.
Disclaimer: I did let go of KB with one hand.. this time and last time 🤷🏽♀️. SJ EMOM 175#. 5x3 FR hold dips (180-185-195-205-215).
7
0