Summer Blast Benchmark Test


The Lurong Summertime Challenge begins today! If you are participating, come in early to weigh in. If you are participating in the challenge but can’t make it in today, you can make it up the weigh in and workout another day this week.

ROUND 1
20 Box Jump Overs at L3: 30/24″, L2: 24/20″, L1: 20/14″
15 Toes to Bar, L2: Anchored Toes to Bar, L1: Sit-ups
10 Clean & Jerks @ L3: 155/105, L2: 95/55, L1: 55:35
ROUND 2
20 Box Jump Overs at L3: 30/24″, L2: 24/20″, L1: 20/14″
15 Toes to Bar, L2: Anchored Toes to Bar, L1: Sit-ups
10 Clean & Jerks @ L3: 185/125, L2: 115/70, L1: 75/55
ROUND 3
20 Box Jump Overs at L3: 30/24″, L2: 24/20″, L1: 20/14″
15 Toes to Bar, L2: Anchored Toes to Bar, L1: Sit-ups
10 Clean & Jerks @ L3: 205/145, L2: 135/85, L1: 95/70
ROUND 4
20 Box Jump Overs at L3: 30/24″, L2: 24/20″, L1: 20/14″
15 Toes to Bar, L2: Anchored Toes to Bar, L1: Sit-ups
10 Clean & Jerks @ L3: 225/175, L2: 155/105, L1: 115:85

Complete as many reps as possible within the time allowed. If the athlete completes the 1st 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.

101:
As many rounds as possible in 15 minutes of:
15 Box Jump Overs, 18″
15 Sit-ups
15 Ground to Overhead, 14/10 lb medballs

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s