• Joseph Luna

The week of the West Division Regionals for the CF games and also Memorial Murph to be held at Kevin


Monday

B)mobilize and work up to a heavy power clean. 

C) Professor Dan’s Bday wod

3x 

800m run

21 Power Cleans  155/105

5 burpees over bar

30 Sit UPS

Tuesday 

B) Properly Mobilize, Work on skills and drills and wod weight in preparation for “Fran”

C)21-15-9

Thrusters 95/65

Pull ups

Wednesday 

B) spend time on the Kettle bell swing and toes to bar instruction mobility and progressions in prep for the wod. 

C)Lurong Living nutrition challenge wod 2

“Lucky 13” a 13 min amrap. 

13 Toes to bar (scaled do wall sit ups)

13 American kb swings 70/53, 53/35, 35/26,  26/15 (Level 3 do Russian swings)

13 lateral box jump overs 30/24, 24/20, 20/15 (step downs ok for all more details to come. Or look it up on the Lurong site.)

Thursday 

B)Back squats 

3-3-3-3-3

Kb step ups 

5x6 each leg

C)E4MOM x5

30 air squats

Donut shop suit case carry (AHAP)

10 Burpee bar taps

Friday 

B) Spend time on Double unders as a skill and working up to wod weight or more (weight) for advanced. 

C)Melissa Angulo’s Bday wod. 

5-29-32

Push Presses/Push Jerks 115/80

Cal row

86 Double unders after each round 

(200 singles scaled)

Saturday 

9am open gym

10am team crossfit 

B) Max Out Saturday 

C)team of two. Alternating stations. 

20min EMOM

Minute 1-  3deadlifts (start at 50% of 1RM and increase weight as you go, report final weight)

Minute 2-  10 sit ups, 20 Double Unders (30 singles)


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