CrossFit 213 Downtown Los Angeles WOD May 25th, 2018

Friday:

CROSSFIT

Warm-up: Thoracic Mobility & Posterior Chain Activation

    *Muscle-up progressions

Strength/Skill:

    12 Minute EMOM

    Even: 3 Ring/Bar Muscle-ups

    Odd: 15 Hollow Rocks

Metcon:

    Buy-in 1K Row

    7 Rounds For Time:

    10 Power Clean & Jerks (RX:115/75)

    10 Toes-to-Bar

HIITX

A)

BARBELL WARM UP "TABATA" (10 ROUNDS)(:45/:15)

1 - SNATCH DEADLIFTS

2 - SNATCH HIGH PULL

3 - HANG POWER SNATCH

4 - SNATCH GRIP PUSH PRESS

5 - OVERHEAD SQUAT

*BACK TO TOP

B) 

10 AEMOM (:45 SEC RULE)

ODD - CAL ROW OR BIKE

EVEN - DOUBLE UNDERS

-4MIN BREAK-

10 AEMOM (:45 SEC RULE)

ODD - WALL BALLS

EVEN - PUSH PRESS (75/65)(50'S/35'S)

-4MIN BREAK-

10 AEMOM (:45 SEC RULE)

ODD - BOX JUMPS (24''/20'')

EVEN - AMERICAN KB SWING (RED/GREEN)

 

CrossFit 213 Downtown Los Angeles WOD May 22nd, 2018

Tuesday:

CROSSFIT

Warm-up: Hip Mobility + Empty Barbell Technique

Strength/Skill:

    15 Minutes to Establish a Heavy Set of:

    2 Squat Cleans + 1 Jerk

Metcon:

    5 Rounds For Time:

    9 Deadlifts (RX:135/95)

    7 Hang Squat Cleans

    5 Strict Handstand Push-ups

HIITX

A)

AGILITY/MOBILITY WARM UP 

-10MIN BREAK/BRIEF/PRACTICE-

B)

10 EMOM 

BUILD TO A HEAVY HANG POWER SNATCH SINGLE

*20 DOUBLE UNDERS TO START EACH INTERVAL

-2MIN BREAK-

C) 

10 EMOM

BUILD TO A HEAVY HANG POWER CLEAN SINGLE

*20 DOUBLE UNDERS TO START EACH INTERVAL

-2MIN BREAK-

D)

10 AEMOM

ODD - 8 DEADLIFTS @ (185/115)

EVEN - 12 BAR FACING BURPEES