Week 3 of our Lurong Living Nutrition Challenge

Monday
Clean & jerk
Work up to heavy single
"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Clusters 95/65, 75/55, 45/35
Bar facing burpees.
OH walking Lunges (from rack)
5x50 foot lunge
5x5 negative pull ups

Thursday
With a continuously running clock begin a new round every 3 minutes until you complete 10 Rounds of:
200m run
10 Burpees

B) front squats 5x5

Friday
Seated dumbell presses 5x8-12
Toes to rings 5x3
(Practice kip)

B) 2Rounds for time of:
30 Calories row
30 toes to bar/ring
Rest 2 minutes, then
3 Rounds for time of:
20 Calories row
20 toes to bar/rings

Saturday
Max out Saturday/Lurong living ladder

B) "The BAR FIGHT"
In a 30 Minute Cap:
2-Mile Run
10 Clean & Jerks 225/155
10 Clean & Jerks 185/135
10 Clean & Jerks 155/105
Max Reps Clean & Jerk 135/95

Sunday No Class.

Sorry for the late post. Hardware challenges.

Monday
Front squat 5x5
Sled 5x2

B) 5 rounds not for time 20 min cap
Max reps bench press bw/75% of bw, 75/50% scaled, 50/25% newbie
Max pull ups, flat ring rows scaled.

Tuesday
Clean and jerk 5x3

B)amrap 5
800m run buy in then
9hang squat cleans,
double unders remainder of time
Rest 2 minutes
Amrap 5
400m run
9hsc 135/95
Dus rest of time
Rest 2 minutes
Amrap 5
200m run
9hsc 185/95
Dus rest of time.

Wednesday
Lurong living barbell complex
5 deadlifts
4 HPC
3 front squats
2 shoulder to OH
1 G2OH

B)Emom 10
Odd 2 pausing OHS 95/65 :10sec pause
Even 10 TTB

Thursday Bronson's bday!!!

deadlifts 5x3

B)amrap 15
33 kb swings Russian 61/44
33 pull ups
33 back squats 135/95
33 hspu

Friday
Back squats 7x3 at 85%

B) 12 min amrap
15 cal row
12 burpees box jumps
9 power snatches 115/80

Saturday
Either max out Saturday or the Lurong living wod of the week. "Barbell complex"

5deadlifts 185/125, 135/85, 65/35
4 hang power cleans
3 front squats
2 shoulder to over head
1 ground to OH

B) teams of 2 relay
21, 18, 15, 12, 9

Push press 95/65
Double unders (multiply 3 for singles)
200m run

Sunday
No class

Monday
Clean & jerk
Work up to heavy single

"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
Lurong living challenge wod
Tbd

anniversary party this Saturday sept 17th 7pm. Bring your appetite.

We have 3 events coming up. This Saturday the 17th our anniversary party at 7pm.
9/24(Saturday) inter box friendly competition at Crossfit bam in Whittier. Free to Crossfit Lomita members at 10am. Rx and intermediate are boy/girl teams and fun division is any gender combo.
Oct 29th south gate Crossfit mock weight lifting meet. Free to cf Lomita members.

Monday.
Clean & jerk
5x3

B) 5 rounds not for time
Max push press 75% of body weight/50% of bw
Max TTB

Tuesday
Front squats
5x5

Bs) partner amrap both work one movement at a time.
5 min
21 cal row
21 DLs 95/65
Rest 2 min
5 min
15 cal row
15 front squats
2 min rest
5 min amrap
9 cal row 9 thrusters

Wednesday
Lurong living challenge wod
"The baseline plus test"
2rft
500m row
40 goblet squats
30 wall sit ups
20 deficit push ups
10 strict pull ups

B) bench press 5x5
Farmer carry ahap 5x100m

Thursday
Snatch 5x3
Pause 5 seconds at the bottom

B) Amrap 20
50wb 20/14
50 dus
40bj's
40 TTB
30 pull ups
30 burpees
20 cleans 145/100
10 muscle ups (10 ring dips)

Friday
20 min work up to heavy triple of. Full clean.

B) 21, 15, 9
Oh squat115/75
Hspu
400m run after each round.

Saturday
Max out Saturday
(Do the make up wod from the challenge)
B) amrap 9
9kbs 53/35
9 burpees
9kbs
9 box jumps 24/20

Sunday