Parkland CrossFit – WOD 

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Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
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formats

5/24/2017

WoD:

Lurong Total

AMRAP
  • 2 Minutes of Deadlifts
  • 1-Minute Rest
  • 2 Minutes of Back Squats
  • 1-Minute Rest
  • 2 Minutes of Shoulder to Overhead

The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division

LEVEL 3
Open Masters Masters +
Movement Men Women Men Women Men Women
Deadlift 275 175 225 145 185 115
Back Squat
Rack is Permitted
225 145 185 115 155 95
Shoulder to Overhead
Rack Not Permitted
185 115 135 85 95 65
 
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5 Comments  comments 

5 Responses

  1. Shannon

    150 level 3, for the old folks. However…Was only supposed to do 85# S2O. Had 105# on the bar.

  2. Justin

    117 Level 2

  3. Mike

    142 reps MASTERS LEVEL 2

  4. Dave

    145 reps level 2 nasters plus

  5. Sarah J

    45 Level 3 Wow

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