Los Amigos CrossFit

Signal Hill Workout

Please meet at the bottom of Hill and Obispo at the start of class.

Deadlift:sumo or conv
10-10-10

2 rounds
20 one arm dumbbell push press (35/20)
20 walking lunges
400m run

tabata: (8cycles)
abs

Overhead Squat
10-10-10

3 rounds
10 cleans 135/95#
10 burpees
100m run

cool down 5 min:

bike,row,run, walk

split jerk
3-3-3-3

assault bike
3 rounds
:30 seconds
rest
*score is total calories for all three rounds

cool down 5 min:
bike,row,run, walk

Box Squats
5-5-5

amrap in 5 min
20 double unders (100 singles)
10 push ups
10 hollow rocks

cool down 5 min:
bike,row,run, walk

Snatch Complex:
Snatch Starting position
Snatch pull
Snatch high pull
Snatch from floor
3-3-3-3

3-4 rounds
Rounds
-3 Front squats (AHAP)
-10 push ups
-5 strict pull ups
-1 plate push down turf and back
Rest

Chipper

run 800m
4 rounds
10 deadlifts 225/185#
10 box jumps 20″
run 400m

cool down 5 min:
bike,row,run, walk

Death by power clean
use 70%of one rep max
:each min add another rep. So…min 1…1 rep, MIn 2…2 reps, etc till failure

Row:1,000

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Row: 2,000m

Deadlift sumo or conv
10-10-10,
5-5-5, or
3-2-2-1

3 rounds
10 alternating db snatch 50/35#
10 box jumps 24/20#
100m run