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2.13.17 Lurong Benchmark

12
Feb

2.13.17 Lurong Benchmark

Level 3

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Level 2

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
Masters
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
Master+
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
Master
(55 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 16″
20 Hand Release Push Ups
15 Thrusters
Masters+
(55 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 16″
20 Hand Release Push Ups
15 Thrusters

Level 1

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
(45 lbs. Barbell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 16″
20 Knee Hand Release Push Ups
15 Thrusters
Masters
(45 lbs. Barbell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 16″
20 Knee Hand Release Push Ups
15 Thrusters
Master+
(35 lbs. Barbell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 16″
20 Knee Hand Release Push Ups
15 Thrusters

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
(35 lbs. Barbell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 12″
20 Knee Hand Release Push Ups
15 Thrusters
Master
(35 lbs. Barbell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 12″
20 Knee Hand Release Push Ups
15 Thrusters
Masters+
(15 lbs. Training bar, purchase Dumbbell, or Kettlebell)
15 Ground to Overhead
20 Deadlifts
25 Box Jump Overs at 12″
20 Knee Hand Release Push Ups
15 Thrusters

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