crossfit mean streets los angeles downtown la

Warm Up:

Row 2000m

Strength:

1. 3-position snatch (high hang, below knees, floor): as many warm-up sets as needed,
then 3 sets of 3-position snatches with 75 percent 1RM (full snatch)

2. Snatch pull: 1 set of 3 with 90 percent, 2 sets of 3 with 95 percent of snatch max

3. Snatch push press: work up to a 1RM

WOD #1

-To be done straight through.

Use around 40-60% of your max overhead Squat:

4 Rounds

3-5 reps, hold rep at the bottom in a totally active position for 5 seconds each rep
10 strict pullups
20 second superman

WOD # 2

Sprints:

For Time:

Run 400m
rest double the time it took to finish
Run to corner touch ground and back
rest double the time it took to finish
Run to corner touch ground and back
rest double the time it took to finish
Run to corner touch ground and back
rest double the time it took to finish
Run 400m

CrossFit Mean Streets
Downtown Los Angeles

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