Lurong Super 8 Re-Test/Message Board (retest:)

Friday Feb 16 2018


Well here's the last Lurong Challenge workout and since we're doing that anyways might as well give the rest of January 19, 2018 a retest. If you did this workout on that day spend a few minutes prior to coming in today strategizing based off of what you learned the first run at it. If you happened to miss that day you can just trust me on this one, it's a hoot. 
Have a great Friday!
1.) Lurong Super 8 Re-Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24"
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3x45/2x45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
Thumb 60af2c33 62b5 422b 8ffd 568584d36233

Chris Ness274d

Handsies and toesies?

Thumb gaunt1

Grant Soletski274d

Negative unless you're prone to shinning fuckery. So yes in your case.

Thumb img 2628

Andy Glawe274d

What if you’re not prone to shinning but you are prone to fuckery

Login to comment
Whiteboard
^130 sj double
3+1 BBO (73 puts) 5 reps better
17:31 KB, 35#
4+2 BBO 65# 10 reps better
11:11 KB. V 12:53 last time
3+3 cleans
9:02 36# KB Russian swings
3 + 1thruster
11:28 35# KB Russian swing
3 rds + 1 thruster @ 75#
17:28 with 35/30 lb KB
4 rds 1 bbo Pr even with running 2 switch to DB 14:20 RX 3:14PR meathead ec
3 + 3 thrusters 75#
DNF 2nd part back tightened up
3 + 8 PC....masters + rx...24" box,75#
finished kb swings at 35#...did not do broad jumps
No KBs at home
Did 8 Rds of Lurong wod instead 18:48.
12:06 RX unbroken, 1 minute PR
4+5rx PR also; 135# split jerks
4+4 thrusters (4 reps worse then last time🤷🏼‍♀️)
SJ 145#, snatches 75#
3rds + 3 PC RX
17:31 RX
4 rds + 3 BBO; 11:38 KBS
Heck if I know
Showed up. Didn't die.
4tds +2 BBO Rx. I bitched out of the KBS halfway through, i wanted to have arms to work today.
Worked until 9:00 p.m.
4 rounds +2 PC Rx
2 rounds burpees.
3rds +2 bbo
20:20 KB BS. HATED IT. Might even quit crossfit bc of it ;-)
4+8 BBJ (2 rep improvement), 12:53 wayyy better than last time.
Disclaimer: I did let go of KB with one hand.. this time and last time 🤷🏽‍♀️. SJ EMOM 175#. 5x3 FR hold dips (180-185-195-205-215).
4R + 8 + 4 PCl & 10:03/30 burpees
3 + 6 pc Rx
16:28 @ 40#
2 + 2 PC, 55#, front squats instead of thrusters
11:28, 18#