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Email: crossfitlomita@outlook.com​
 

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2018 Lomita Blvd. Suite 10
Lomita, CA 90717

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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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“Fallout” week is upon us.

September 24, 2018

 

 

 

Monday 

Back squat

8-8-8-8

 

Wod

2x

30 back squats 135/95

30 barf-facing burpees

 

Bootcamp/Monday

Amrap 20

5 push ups

10 sit ups

15 squats 

 

 

Tuesday 

Deadlifts 

3-3-3-3-3

 

B)21-15-9

Clapping pushups 

Chest to bar pull ups

Box jumps 24/20

 

Bootcamp/Tuesday 

5x

5 Deadlifts 

10 pull ups

300m run

 

Wednesday 

A)600m run

Then 3x nft of

10 ball slams 

10 walking lunges

10 sdlhp 

 

B)Technique/wod prep

 

C)3x for cals 

1min of ski erg

              Bike erg

              Row

              Rest/recover

 

Bootcamp/Wednesday 

Same as CF

 

Thursday 

A)600m run then.....

2-3x of 

10 glute hollows

10 pvc pipe OH squats focus on proper execution and position over speed. 

25m Long jumps. (Explosive)

 

B)every :30sec for 20 min (40 reps), 1 full squat snatch.

 

C)squat snatch for load 

1x1

 

Bootcamp/Thursday 

Every :30 sec 1 squat clean 

For 20 min. (40 reps total).  Focus on technique for load. 

Technique beat down... not intended for a PR. Use all 40 reps to develop good habits.... not bad ones. 

 

Friday 

800 run at 70%

Then 3 rounds of 

5 pull ups

10 wall balls (heavier than fall out)

10 box jumps 

10 burpees 

800m run cool down 

(Meant to be an easier Deload day). 

 

Bootcamp/Friday 

Same as CF

 

Saturday 

9am class only. No 10am or yoga in support of our 20 “fallout” athletes. 

 

Wod TBD. 

 

Sunday 

Open gym 

9-1130am

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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