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Email: crossfitlomita@outlook.com​
 

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

September 29, 2019

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Regular schedule this week except for October 31st. Last class on Halloween Wednesday will be the 630pm class. No 730pm class on Halloween.

October 29, 2018

 

Monday  

B)S2OH complex 

E2MOM 5 sets

1 strict press

1 push press

1 push jerk

 

C)for time

21 front squats 135/95

42 sit ups

15 front squats 145/105

30 sit ups

9 front squats 155//115

18 sit ups 

 

Bootcamp/Monday 

B)back squats

E2MOM 5 sets 

 

C)amrap 14

20 walking lunges

20 Supermans (2 sec butt squeeze/hold)

20 sit ups

 

Tuesday 

B)for time

300m run 

50 wall balls 20/14

20 pull ups

35 wall balls

300m run 

20 pull ups

20 wall balls

20 pull ups

300m run 

 

Bootcamp/Tuesday 

B)3x

200m farmer carry 44/26

400m run

800m row

 

Wednesday 

B)Skills and drills n wod prep 

 

C)hero wod 

“Dork”

6x

60 double unders (120 singles)

30 KB swings 53/35

15 burpees 

 

Bootcamp/Wednesday 

B)Strict press 

3-3-3-3-3

 

C)amrap 7

10 single arm DB push press  L 53/35

10 single arm DB push press R

40 double unders (80 singles)

 

Thursday 

B)Pause (3 sec) Over head Squats

E2MOM 6 sets

3-3-3-3-3-3

 

C)for time (14min cap)

2 min (cumulative if nessesary) HS hold

100 air squats

300m run

100 air squats

30 hand stand push ups (scaled DB/kB seated strict press) 

 

Bootcamp/Thursday 

B)”heartburn”

1 mile run

....then 10x of “Bergeron Beep Test”

7 thrusters 

7 pull ups

7 burpees 

 

Friday/Dia de los Deadlifts 

B)E3MOM 10 sets

10-5-5-3-2-2-1-1-1-1

 

C)finishers 

2min of air squats 

 

D)2min of hr push ups 

 

E)2 min of ab mat sit ups. 

 

Bootcamp/Friday/dia de los deadlifts

Hero wod (30 min cap)

“JIm”

9x of

24 push ups

8 deadlifts 135/95

 

Saturday 

9am team of 3 wod, 1 works two rest to reach cumulative prescribed reps. 

“Stop drop and roll”

30 min cap

1200m med ball run 20/14 

(1 ball shared between 3 athletes all 3 run together)

200/140 cal row

100 Hang power cleans 95/65

80 thrusters 

60 squat cleans 

 

10am 

Partner tabata (1 works for first set of :30sec and athlete 2 does next set of :30sec) 4x each athlete. :30sec work, :10sec rest/transition

 

-shoulder to OH 95/65

-chest to bar 

-Hang power snatch 

 

*******Yoga 1115 am.*****

 

Sunday 

Open gym 9-11 and 430-630

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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