CrossFit Mean Streets

FRAN

21-15-9

Thrusters
Pullups

Post WOD:

Pick a weekness and work on it for 15 minutes

CrossFit Mean Streets
Downtown LA

Ok there is a lot to do coming up.

The main thing is that everyone who wants in on NLI in Sept. We have to do qualifying WODS so they can properly place us in the division. We always have a big crew that shows up, and I want as many of us competing as possible. [...]

3rd PLACE:

Ronnie, Aris, Stacey, Kat

The event was great. There was 36 teams there,… all throwing down….Thanks for all who came out to support.

ATTENTION: On Tuesday we will not be training at 11am. Gym will not be available during that time.

WOD:

3 Rounds:

1 Min Max Rep Wall Balls (20/14)
1 Min Max Rep Pullups
1 Min Max [...]

Mobility:

15 min of SMR, stretching, and mobility

Speed/Skill:

4 sets of 4 squat snatch at 70% (hands stay on bar, touch and go)
3 sets of 3 squat snatch at 80% (hands stay on bar, touch and go)

Then: 5-12 singles:

Either increase to 1RM or keep decreasing weight. If your speed remains good add weight, if it isn’t keep [...]

Warm UP:

-2k Row
-5 Min handstand Walking
-5 Min Quad and Hip Stretching

Strength:

1 arm barbell overhead squat: find 1 rep max for each side

INTERMEDIATE WOD:

5 Rounds for time of:

155lbs/95lbs Power Clean x 5
Burpees x 5
Sprint 100m

ADVANCED WOD:

5 rounds for time of:

205lbs/135lbs Power clean jerk x 5
Ring handstand pushups x 5

CrossFit Mean Streets
Downtown LA

Posture, its all in the hips

WOD 1:

To be done at 80-90%
-Try and straight set everything, as your main focus:

3 rounds:

1 Rope Climb
30 Wall Balls (30/20) -10ft for both male and female
20 Kettlebell swings (70/53)
50 Double Unders (if you cannot do double unders smoothly, do not attempt, do 125 singles)
30 sec rest

WOD 2

Pick one of the [...]

Who is helping you with your mobility?

WOD:

TABATA STYLE
8 rounds at each station
20 sec on/ 10 off
1min off in between each round

Balls Slams (30/20)
Ab Mat Sit Ups
Row (calories)
Ring Rows
DBL walking lunges(35/20)
Double Unders

11:00am class:

-I will have about 2 hours of oly lifting for you to do.

CrossFit Mean Streets
Downtown Los Angeles