• Joseph Luna

Happy Valentines Week!!!!


Monday

Work Up to Heavy C&J

Wod 15.1 & 15.1a

9min amrap

15 T2B

10 Deadlifts 115/75, (85/55) or (65/45)

5 Snatches (Power or Full must touch ground)

...........then 6 Min to find 1 RM Clean N Jerk

Tuesday

AMRAP 20

20 Body Blasters (Burpee to Pull Up)

20 Thrusters 75/55

20 Cal Row

60 Double Unders (150 Singles)

B)Front Squats 5x3

Wednesday

Hang Power Clean 4-4-2-2-1

(The Multiple reps should be TNG)

AMRAP 5

3 Wall Walks

4 HSPU

5 Hang Power Cleans 135/95

Thursday

Back Squat Find 1 RM

B) AMRAP 10

10 cal row

10 Toes to Bar

10 Push Press 115/80

Friday

27-21-15-9

Cal Row

Dumbell Thruster

B) Sumo Deadlift High Pull 5x5

Saturday

Logan's Bday Wod

25 Min Cap

32 Power Cleans 115/75

Front Squats

Shoulder 2 Over head

Deadlifts

Rest 5 min...... then Snatch Ladder

Men's

115x5

125x4

135x3

145x2

155x1

Women's

75x5

80x4

85x3

90x2

95x1

B)Max Out Saturday

Score: Total Time or Time cap plus reps.,

Sunday Open Gym 930-1130am

Monday

Kety Chu's Bday Wod


178 views0 comments

Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717