Great Showing again this last Saturday guys. This Saturday/16.4 will be back at our box at CrossFit Lomita at 9am til the last heat is done.

Monday

0:00-6:00
2 Rounds for time.
5 Chest to Bar Pull ups
7 Thrusters 115/75
10 Chest to Bar Pull Ups
7 Thrusters
@6:00-12:00
repeat above rep scheme

B) Skill/Progressions
Hand Stand Push Ups

C) Over Head Squat
(Back Squats for newbies) 3x8
Plank 3x1 minute

Tuesday
3 rounds for time
25 Push ups (HR)
15 Deadlifts 185/135
25 Box Jumps

B) Hand Stand Push Ups 6x6
Flat as possible Ring Rows 6x6

Wednesday
EMOM 16
4 rounds of:
Min1 15/12 Cal Row
Min2 15 Wall Balls 20/14
Min3 15 SDHP 95/65
Min4 15 Shoulder to Over head

B)Front Squats 5x10,8,6,4,2
Shoulder 2 OH 5x10,8,6,4,2

Thursday
EMOM 20
Odd:12/10 Cal Row
Even 12 Wall Balls 24/20

B) Power Cleans T&G 4x8
Farmer Carry 4x100M AHAP

Friday
Bench Press 5x10,8,6,4,2
Over Head Walking Lunge 5x10, 8, 6, 4, 2

B) skills and prep for 16.4 Strategy

C) 10 Rounds for time
3 Power Snatches 95/65
3 Burpees over bar

D) Mobility for 16.4

Saturday;
16.4

Sunday
TBD and/or 16.4 Do Overs