052417 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
German Clean
2×1 @50%
2×1 @60%
2×1 @70%
4×1 @80%

Conditioning
“Lurong Summer WOD 2”
Max Deadlifts in 2 Minutes
Rest 1 Minute
Max Back Squat in 2 Minutes (from rack)
Rest 1 Minute
Max Shoulder to Overhead in 2 Minutes (from floor)

Division: DL Weight – SQ Weight – S2OH Weight
Level 3: 275/175 – 225/145 – 185/115
Level 3 Masters: 225/145 – 185/115 – 135/85
Level 3 Masters +: 185/145 – 155/95 – 95/65
Level 2: 185/115 – 135/85 – 95/65
Level 2 Masters: 155/95 – 115/75 – 75/45
Level 2 Masters +: 135/85 – 95/65 – 65/35
Level 1: 95/65 – 45/35 – 45/35
Level 1 Masters: 75/45 – 45/35 – 45/35
Level 1 Masters +: 75/45 – 45/35 – 45/35