Crossfit 213 Downtown Los Angeles WOD October 23rd, 2017

Monday:

Warm-up: Hip/Shoulder Mobility & Glute Activation + Empty Barbell Work

Strength/Skill:

Work up to 65-75% of 1RM Power Clean

Then Complete a 10 Minute EMOM of:

2 TNG Power Cleans + 1 Hang Squat Clean + 1 Jerk

Metcon:

4 Rounds for MAX Rep KBS

    4 Minute AMRAP

    12 Deadlifts (RX:135/95)

    9 Hang Power Cleans (RX:135/95)

    Max Rep American KBS with time remaining

    Rest 1 Minute

    Score = Total # of KBS

 

Crossfit 213 Downtown Los Angeles WOD October 20th, 2017

Friday:

Warm-up: Hip Mobility + Core & Glute Activation

2 Big Laps + Broadway n’ Back for Time

Strength/Skill:

Work up to 62.5% of 1RM of most recent 1RM Front Squat

Then Complete: 8 Sets of 3 Reps (Speed work)

Metcon:

For time:

Buy-in 1k Row

50 Front Rack “Forward” Lunges (RX:95/65)

30 Alternating DB Snatch (RX:65/30)

50  Front Rack “Reverse” Lunges

30 Alternating DB Snatch