CrossFit Mean Streets

WOD:

50 Power Cleans (95/65)
40 Front Squats (95/65)
30 Push Jerks (95/65)
20 Snatches (95/65)
10 Burpee (chest touches bar) squat clean thrusters (95/65)
Row 500m

After:

Work up to your 1RM Back Squat.

Use a high bar, keep your torso upright and bounce out of bottom.

CrossFit Mean Streets
Downtown LA

CrossFit is a sport. And just like many sports it is not simple. In most cases if you want to compete at a sport you have to practice, on a daily basis for AT LEAST a year. And from then on you get better and better as time goes on.

In the beginning you learn the [...]

Coach Mark is off to the Navy next week. Come say bye, he is coaching the 6pm and 7pm tonight.

Mon-Fri: 11am.

There will be no direct coaching. Ronnie will be workout out during this time. We hope to get as many advanced people as possible to train during this hour.

WOD will be open to discussion. And we don’t have to do the posted daily WOD, but will pretty much do Ronnie’s personal programming.

There will be [...]

The first three days this week I am releasing to you because of their similarity, and to make sure you take care of your calves, ankles and feet with stretching and SMR because you will be running each day.

MON:

Run 1060m
30 Clean and Jerks (135/95)
Run 1060m

TUES:

Run 1060m
30 Muscle Ups
Run 1060m

-There will be scaling for muscleups if [...]

6 rounds

95 lb Overhead step ups x 12 (20″) – 6 per leg

95 lb Power snatch x 6

95 lb power clean x 12

Optional on your own WOD:

Front Squat:

3-3-3-3-3

CrossFit Mean Streets
Downtown Los Angeles