“Helen”
3 Rounds for time of:
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull ups

By the end of the week, EVERYONE needs to complete a CrossFit Total – 1RM for Shoulder Press (strict), Back Squat and Deadlift. There will be a clipboard near the radio in Gonzales and in Prairieville for you to annotate your scores. One of each element will be posted as part of the WoD on Wednesday, Thursday and Friday.

Teams of 3
As Many Reps as Possible in 20 mins:
9 Calorie Row
9 Box Jump Overs, 20 in
9 Thrusters, 95/65

Complete As Many Rounds As Possible in 20 Minutes:

30 Box Jumps, 30/24
30 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 70/53
30 Forward Lunge, 95/65
30 Toes-to-bar
30 Push Press. 95/65
30 Hip Extensions, 25# plate
30 Wallballs, 20/14
30 Burpees
30 Calorie Row

*Note: For the forward lunge, step forward and then bring feet back together, alternating, barbell on back. They are done in place as opposed to walking.

For the hip extensions, bend forward at the waist (good morning style) while cradling the plate against chest.

Build to a heavy 3-Rep Power Clean

-then-

For time:
21­-15­-9 reps of:
Alternating KB Snatch, 53/35
Wall Balls, 20/14

AMRAP 3 minutes:
3 Power Snatches (135/95)
20 Double-Unders
Rest 3:00
AMRAP 4 minutes:
4 Power Snatches (115/80)
20 Double-Unders
Rest 4:00
AMRAP 5 minutes:
5 Power Snatches (95/65)
20 Double-Unders

Lurong Living Paleo Challenge
WOD #10 – Triple Tester

11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements:
Wall Balls
Box Jumps
Deadlifts

Movement Details – Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Movement Standards
Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.

Box Jumps
The movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.

Deadlifts
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.

Complete for time:
800 meter run “Buy-In”
Immediately into…
6 rounds:
9 Chest-to-bar Pull-Ups
9 Kettlebell swings, 70/53
9 Front Squats, 135/95

As Many Reps as Possible in 15:
1 Rope Climb
7 Thrusters, 45/35
15 Kettlebell Swings, 53/35

Gonzales: No jumping. You must start with both feet on the ground for your rope climb.

* For the modified rope climb. The participant will lie on his/her back and complete two rope pulls to full standing*

As Many Reps As Possible in 10 mins
3 KB Snatch (53/35), 3 Calorie Row
6 KB Snatch (53/35), 6 Calorie Row
9 KB Snatch (53/35), 9 Calorie Row
12 KB Snatch (53/35), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is called.

Core Work
5 Rounds:
15 sec Plank Hold
15 sec Rest
15 sec Hollow Rock
15 sec Rest