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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May 7, 2018

 

B) Work on skill, mobility & work up to wod weight for OH lunges in place .
 

C) Lurong Living Pre-Challenge wod.
Take a vid register & those who place in the top 100 are places in a raffle to win prizes.
-11min amrap-
1min max OH or Front Racked Lunges 115/85, 75/55, 45, 35
1min max wall sit ups
1min max shoulder to over head.
1 min recovery/rest. 


 

Tuesday.
Back squats 10-5-5-5-5-5
Sled push 2-2-2-2-2 

 

C)for time

400m Run 

20 toes to bar

100 double unders (200 singles)

50 sit ups

100 double unders

20 toes to bar

400m run

 

Wednesday 

B)go over movements, prioritizing proper movement above all. Work up to/warm up to and mobilize properly for the wod. 

 

C)for time

10 Power Cleans 155/105, 105/75

50 squats

10 front squats 

50 squats

10 push jerks

50 squats 

10 clusters 

 

Thursday 

Teams of 3 (1 works 2 rest)

 

100/75 cal row

100 Box jump overs 24/20

100 power snatches 75/55

100 thrusters

100 pull ups

100 thrusters 

100 power snatches 

100 Box jump overs

100/75 cal row 

 

Friday 

B) Build to a heavy power clean and jerk. 

 

C)”Grace”

30 clean and jerks 135/95

for time. 

 

Saturday 

Max out Saturday 

 

C)team of 2

Amrap 20

5 toes to bar 

10 push ups 

15 deadlifts 165/115

 

Sunday 

Mother’s Day 

Gym may be closed TBD. 

 

 

 

 

 

 

 

 

 

 

 

 

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