Thursday, October 12th, 2017

XS CrossFit – General CrossFit

Metcon

Every rep that is not completed within the 10-minute time cap results in a 1-second penalty per rep. Refer to score sheet for additional masters weights and movements.

L3: Metcon (Time)

Lurong Level 3

FOR TIME (10 min cap)

-10 Deadlifts (225/175#)

-20 Double-unders

-8 Deadlifts

-40 Double-unders

-6 Deadlifts

-60 Double-unders

-4 Deadlifts

-80 Double-unders

-2 Deadlifts

-100 Double-unders

L2: Metcon (Time)

Lurong Level 2

FOR TIME (10 min cap)

-10 Deadlifts (185/145#)

-10 Double-unders or 20 singles

-8 Deadlifts

-20 Double-unders or 40 singles

-6 Deadlifts

-30 Double-unders or 60 singles

-4 Deadlifts

-40 Double-unders or 80 singles

-2 Deadlifts

-50 Double-unders or 100 singles

L1: Metcon (Time)

Lurong Level 1

FOR TIME (10 min cap)

-10 Deadlifts (135/95#)

-20 singles-unders

-8 Deadlifts

-40 single-unders

-6 Deadlifts

-60 singles-unders

-4 Deadlifts

-80 single-unders

-2 Deadlifts

-100 single-unders

Weightlifting

Bench Press (3-3-3-3-3+)

Warm up properly, then work up to a heavy 3 rep bench press. On 5th and final set go for max reps. Last set should be around 80-85% of 1RM.