CrossFit Lomita Welcomes Regional CrossFit Games Athlete Heather Loflin to our staff.

Monday 

Thrusters

Work up to a heavy double 

B) 17.5 (open wod)

10 rounds of 

9 thrusters 95/65

35 double unders

Tuesday 

Deadlift 7x7

B)games wod

4 rounds for time

400m run

24 air squats

12 burpee box jump overs 24/20

Wednesday 

Bench press 5x8-12reps

Reverse grip bent over rows 5x8-12 reps

B)5 rounds 

400m run

15 left arm db/kb snatches 

15 right arm db/kb snatches 

(Db 40/20

Kb 35/18)

Thursday 

Complex (work to a heavy)

1 hang power clean

2 front squats 

2 push jerks 

B)40-30-20-10

Box jumps 24/20

Sit ups (GHD where possible)

Friday 

Over head squats 5x3

B)"Cindy" 

20 min amrap 

5 pull ups 

10 push ups

15 air squats

Saturday 

Max Out Saturday 

(Pick a lift(s), that you missed out on, max out or simply do volume work. Not sure what to do?  The coach will delegate to you appropriately) 

Team of 3 wod (1 works at a time except for the runs)

90 clean and jerks 135/95

800m run

70 wall balls 20/14

60 deadlifts 

50 burpees over bar

400 m farmer carry (team will have 4 KBs of varrying sizes team figures out how to carry. 

30 shoulder to over head. 95/65

200m sprint 

10 Curtis Ps