Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

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Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

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Memorial Day week.

May 29, 2017

Tuesday 

EMOM 7

1 power clean 

1 hang clean (squat optional)

2 jerks

 

B)Melissa Angulo's bday wod

3 rounds for time. 

5 box jumps 24/20

26 push press 95/65

31 kb swings 53/35

400m run

 

Wednesday 

Muscle snatch 3x3

After all muscle snatch sets completed do...

5x1 hang power snatches 

Then after that 3x1 snatch high pulls. 

 

B)partner wod for time

Wheel barrel walk 2x each person

15 toes to bar (each)

15 deadlifts (Each) 225/185

Wheel barrel walk 2x each

20 toes to bar 

20 deadlifts 

Wheel barrel walk (sub wheel barrels for bear crawls if scaled)

 

Thursday 

Bench press 5x5

Single arm farmer carry 4x200m

 

B)5rft

9 power cleans 135/95

15 burpees over bar

21 lunges (e/leg)

200m run

 

Friday 

Back squat 10, 6, 3, 2, 1, 1, 1, 1, 1

Sled 5x4

 

B)amrap 3

12/9 cal row or bike

15 kb swings 61/44

Rest 1 min

Amrap 3 

8 power snatches 95/65

100m run 

Rest 1 min

Amrap 3

12/9 cal row or bike

4 power snatches 115/75

 

Saturday 

Max out Saturday 

 

B)team of 2

Amrap 21

 

55 thrusters

55 cal row 

155 sit ups

55 pull ups

55 hand stand push ups

200m run(together)

 

Sunday 

Open gym 9-11am. 

 

 

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