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The Skills class is no longer on Thursday night. It will be held today at 7pm, and on Wednesdays from now on.

CrossFit:

Every 3 minutes for 10 rounds:

3 high box jumps (focus is on power, and full range of motion during movement: extending hips) 42/34
5 dips (focus is on quality and tame of motion)
7 Heavy Russian swing starts (focus is on weight: we now have up to 126lbs)
1 Jerk, take from rack (focus is on form) as heavy as you can go. You may increase weight. But a failed rep equals 40 burpees. So do not select a weight that is too heavy.

WhipCON:

For time:
Run 1 mile
Rest 3 minutes
Heavy Dumbbell Squat cleans, 20 reps (should be so heavy that 20 in a row is impossible)
20 Box jump, 24/20
20 Walking lunge steps with 45/25 plate held overhead
20 Box jump, 2420
Heavy Dumbbell Squat cleans, 20 reps
Rest 3 minutes
Run 1 mile

CrossFit Mean Streets
Downtown Los Angeles

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