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

September 29, 2019

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Coach Ilyanne's bday week and the week for the CrossFit Games

July 29, 2017

Monday 

Deadlift

Find one rep max

 

"Diane" 

21-15-9

Deadlift 225/185

Hand stand push up

 

Tuesday 

Front squat 5x5

Sled 5x2

 

12 min amrap (ladder)

Muscle ups (double for pull ups) 1, 2, 3, etc

Med ball cleans 5, 10, 15, 20, 25 etc

Sit ups 10, 20, 30, 40, 50 etc

 

Wednesday 

Snatch (work up to a heavy)

 

Coach Ilyanne's bday wod

2 rounds 

90 double unders (270 singles)

27 toes to bar

8 snatches 135/95

 

Thursday 

Push Jerk work up to a heavy

 

B)5 rounds for time

200m farmer carry 61/44

20 deficit push ups (using dumbell handles)

10 push jerks 105/75

 

Friday 

3secTempo, 3sec pause Back squat 5x5

Work to a high box jump. 

 

B)7 min amrap

50 double unders 

10 Curtis P's (clean to two front racked lunges to one shoulder to over head @115/75)

 

Saturday 

Max out Saturday

 

B)team of 3, 1 works at a time

"Rose city brawl, 99 problems"

 

99 wall balls 20/14

99 deadlifts 225/155

99 box jump overs 24/20

99 cal row. 

 

Sunday 

Open gym 9-11am

 

 

 

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