TUESDAY

The LuRong challenge 2015 has begun.  I’ve started taking weight and measurements. If you signed up, let’s get this done soon.  I’ll be posting the first benchmark wod on Wednesday. Also, Muscle Up Paleo is back.  Feel free to start placing orders now. If you order on auto pay every week you get 10% off.  Use the code FusioN10.

STRENGTH:

Push press + Push jerk + split jerk

1/1/1/1/1

CrossFit WOD:

21-15-9

Power cleans

Box jumps

kb swings

RX 135#/95#, 24″/20″, 53#/35#

RX+ 155#/115#, 30″/24″, 70#/44#

L1 75#/45#, 14″/11″, 26#/18#

50 double unders  (2:1 singles) after each interval. You are ending with the 9’s and then 50 double unders or 100 singles.