• Joseph Luna

18.3 event will be this Friday night. Group warm up at 530. First heat starts at 6pm.


Monday 

Deadlift 

5x5

B)7 min amrap

10 Sumo Deadlift High Pulls 115/75

10 push presses 

Tuesday 

3 rounds 

800m rum

42 kb swings 53/35 (Russian)

24 single arm db OH lunges (total)50/35

12 pull ups 

Wednesday 

Snatch and OH Squat technique and working up to wod weight. 

B)10 rounds 

1 snatch 135/95

3 over head squats. 

Thursday 

Bench press 

5-5-5-5-5

B) Migdalia & Jelissa’s Bday wod. 

3 rounds 

60 double unders (120 singles)

25 hand release push ups 

60 sit ups

25/20 cal row. 

Friday 

“18.3”

TBD 

Morning classes will run as scheduled. 

No evening classes. Only the event and heats of 18.3 workout. 

Saturday 

Open gym 9-10am

10am Crossfit 

“18.3”

11-1pm

Open gym. 

Sunday 

Open gym 9-11am. 


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