For those of you who know the basics of olympic weightlifting and want to get better. Victor and I (Ronnie) are going to this: Sean Waxman’s Olympic Lifting Mastery Seminar

If you pay for registration, two people get to go! It will be a great learning experience. Check out his site.

Competitor Info: CrossFit Journal Videos on SkiErg

CrossFit Mean Streets Downtown Los Angeles

A good day of Traffic in LA

Warm Up for Competitors:

5 min of max double unders
3 rounds at 90% of 60m shuttle runs

Warm Up for Athletes:

3 Rounds

1 min double unders
15 good mornings
10 kettle bell swings

Strength

Deadlift
3-3-3-3-3-3

WOD 11-1-10:

5 Rounds

530m Run
30 Knees to Elbows

For those of you who eat hard boiled eggs:

CrossFit Mean Streets
Downtown Los Angeles

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