No Class/open gym this Saturday to garner the support for the Autism Cause and our athletes representing CrossFit Lomita. There's still time to sign up and support a phenomenal Autism/Crossfit program. They need athletes, judges and other volunteers.
A) Power Clean to Split Jerk10x1
B) pause front squats (2sec) 4x3 65-80%
C) 50 sit ups for time. (3 min cap)
D) amrap 17
15 hip extensions (ghd) or supermans (2sec hold)
15 pull ups
A) Back squats 10, 8, 6, 4 (68-82%)
10 sec. tempo clean pulls 3x3
Complete a total of 25 chin ups straight or via sets.
DB or KB Thrusters 35/20
Toes to Bar
Bench Press 10, 8, 6, 4 (70-85%)
Farmer Carry 4x100 ahap
B)4 rounds for time
15 box jumps. 30/24
Clean complex. Work to heavy
1 high pull
1 hang power clean
1 hang squat clean
B) 5 rft
4 clean n jerks 145/105
6 burpees over bar
8 hand stand push ups
10 kb swings.
A) seated DB press 10, 8, 6, 4, 3
Bent over row (barbell) 5x5
10 sec Tempo snatch grip DL 5x3
B) barbell curls 3x10
C) 400m plate run 25/15 (buy in)....then 6 rounds of.....
15 wall balls
10 burpee box jumps 24/20
5 deadlifts 225/185
Cash out with 400m plate run
Battle ground the wod for autism event in San Pedro support the cause and our athletes. Come on out. Anytime between 8am-afternoon. At Daniel's field in San Pedro. All levels welcome.
No class or open gym Saturday