CrossFit 213 Downtown Los Angels WOD September 18th, 2018

STRENGTH

A) 

FRONT SQUAT

WARM UP (3X3)

*BUILDING* 

(5X5 @ 50-60% 1RM)

*15MIN CAP*

*ACROSS ALL SETS*

B)

BACK SQUAT

WARM UP (3X3)

*BUILDING*

 (5X5 @ 50-60% 1RM)

*ACROSS ALL SETS* 

*15MIN CAP*

C)

TABATA (2:00/1:00)(5 ROUNDS)

10 BOX JUMP OVERS @ (24''/20'')

20 PUSH UPS

IF YOU MAKE 30 REPS ; EXTRA REST

CONDITIONING

A)

(4 ROUNDS)

*12 UNBROKEN REPS

*ALL DUMBELLS* 

DUMBBELL BENCH

CHEST FLY

SINGLE ARM ROW (R/L)

ALTERNATING BICEP CURL

SINGLE ARM TRICPE EXTENSION (R/L)

*20 FLUTTER KICKS AFTER EACH SET*

B)

8 AMRAP

SLED SPRINTS (YOU GO/I GO)

-5MIN REST-

C)

8 AMRAP

1 SUICIDE (5 CONES)

1 FARMERS CARRY (DOWN/BACK)

-5 MIN REST-

D)

8 AMRAP

ODD OBJECT OR DEADLIFT HOLD

 

CrossFit 213 Downtown Los Angels WOD September 17th, 2018

STRENGTH

A) 

OVERHEAD SQUAT

WARM UP (3X3)

(HEAVY SIX)

8MIN CAP, NOT TO FAILURE

B)

SNATCH BALANCE

(HEAVY SINGLE)

8MIN CAP, NOT TO FAILURE

C)

BEHIND THE NECK STRICT PRESS

(HEAVY SIX)

8MIN CAP, NOT TO FAILURE

D)

E5MOM (3 ROUNDS)

50 WALL BALLS @ (20/14)

-5MIN REST-

E)

5AMRAP

MAX EFFORT ABMAT SITUPS

CONDITIONING

A)

12EMOM

150-200M ROW

-3 MIN REST-

B)

E2MOM (6 ROUNDS)

5 DUMBBELL DEADLIFTS @ (50’s/35’s)

5 DUMBBELL HANG POWER CLEANS

5 DUMBBELL PUSH PRESS

-SAME WEIGHT THROUGHOUT

-3 MIN REST-

C)

E3MOM (4 ROUNDS)

100' DUMBBELL WALKING LUNG @ (YOU CHOOSE)

ONE ARM UP/ONE ARM DOWN, HALF WAY SWTICH

10 BURPEES

CrossFit 213 Downtown Los Angels WOD September 14 th, 2018

STRENGTH

FRIDAY

A)

30 CAP

PRACTICE SNACTH/CLEAN + SPIT JERK

SPEED/AGILITY DRILLS

B)

(4 ROUNDS)

10 EACH

D/B BENCH

D/B CHEST FLY

D/B SINGLE ARM ROW (R/L)

D/B ALTERNATING STEP UPS

D/B GOBLET SQUATS

C)

(5 ROUNDS)

10 V-UPS

10 HOLLOW ROCKS

10 TUCK UPS

:10 HOLLOW HOLD

D) ME BOX JUMP (HEIGHT)

E) STRETCH IF TIME

 

CONDITIONING

A)

30 CAP

PRACTICE SNACTH/CLEAN + SPIT JERK

SPEED/AGILITY DRILLS

B)

15 AMRAP

SLED SPRINT (90/45) (DOWN/BACK)

10 TOES TO BAR

-3 MIN REST-

C)

15 AMRAP

15 CAL ROW

10 LATERAL BURPEES OVER ROWER

CrossFit 213 Downtown Los Angels WOD September 13th, 2018

STRENGTH

THURSDAY

A)

STIRCT PRESS 

(5X5)

*BUILDING

B)

PUSH PRESS 

(3X3)

*BUILDING

C)

PUSH JERK 

(2X2)

*BUILDING

D)

SPLIT JERK (HEAVY SINGLE)

*WITH REMAINING TIME, GET SOMETHING HEAVY

*30 MIN CAP

E)

8 EMOM

10-15 BAR FACING BURPEES

-5 MIN REST-

8 EMOM

10-15 TOES TO BAR

F) STRETCH IF TIME

 

CONDITIONING

A)

15 AMRAP

5 CHIN UPS

10 DIAMOND PUSH UPS

15 ALTERNATING SINGLE LEG SQUATS

-3MIN REST-

B)

15 AMRAP

10 BOX JUMP @ (24”/20”)

10 AIR SQUATS

10 D/B THRUSTERS

-3MIN REST-

C)

15 AMRAP

10 RING DIPS

:30 TOP OF RING DIP HOLD

CrossFit 213 Downtown Los Angels WOD September 12th, 2018

WEDNESDAY

STRENGTH

A)

BENCH PRESS (HEAVY SINGLE) *NOT TO FAILURE

WARM UP (4X4)

WORKING SETS (5,3,1,1,1)

B)

DEADLIFT (HEAVY SINGLE) *NOT TO FAILURE

WARM UP (4X4)

WORKING SETS (5,3,1,1,1)

*30 MIN CAP*

C) *TWO GROUPS*

#1)

10 AMRAP 

15 BENCH PRESS @ (135/65)

30 DOUBLE UNDERS

-5 MIN REST-

#2)

10 AMRAP

15 DEADLIFTS @ (155/95)

30 DOUBLE UNDERS 

D) STRETCH IF TIME

CONDITIONING

A)

21-15-9

STRICT PULL UP (NO KIPPING, USE ASSISTANCE AS NEEDED)

42-30-18

DEADHANG SECONDS (OVERHAND GRIP)

*20 CAL ROW OR BIKE AFTER EACH SET
-REST 3 MIN-

B)

42-30–18

RING ROW
ABMAT SITUPS

*20 CAL ROW OR BIKE AFTER EACH SET

-REST 3 MIN-

C)
(4 ROUNDS)

*10 OF EACH*

D/B STRICT PRESS

D/B ARNOLDS

D/B FRONT RAISES

D/B LATERAL RAISES

D/B REVERSE FLY

*1MIN PLANK AFTER EACH ROUND*

CrossFit 213 Downtown Los Angels WOD September 11th, 2018

TUESDAY

STRENGTH BIAS

A)

OVERHEAD SQUAT (HEAVY SINGLE)

(5-3-1-1-1)

B)

12 EMOM

200 METER ROW

*YOU GO/I GO

 *ALTERNATE EACH ROUND WITN A BUDDY

-3 MIN REST-

12 EMOM

10 PUSH PRESS @ (75/55)

*YOU GO/I GO

*ALTERNATE EACH ROUND WITN A BUDDY

C)

STRETCH IF TIME

CONDITIONING BIAS

A)

10EMOM

10 BAR FACING BURPEE

-3MIN REST-

E2MIN(5 ROUNDS)

10 BOX JUMP OVERS (24''/20'')

B)

(3 ROUNDS) 

*10 EACH*

D/B BENCH 

D/B CHEST FLY 

D/B SINGLE ARM ROW (R/L)

D/B ALTERNATING STEP UPS 

D/B GOBLET SQUATS 

*YOU CHOOSE WEIGHT

C)

E2MIN (4 ROUNDS)

15 BURPEES 

30 DOUBLE UNDERS