18.5 : The J-Man v Lando

18.5 : The J-Man v Lando

Jack and I are facing off in 18.5. We are raising money for 2 awesome causes. One of which is a local charity, and another is an olympic lifter, international hopeful from Cameroon names Jean Baptiste who has won the African Games while training with a 35kg women’s bar and sometimes sandals. Stay tuned for more info and how to get involved.

 

MONDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-2-2-2

WOD : For Time
Row 250m
7 Hang Squat Clean 115/75
21 Pull-Ups
Row 250m
7 Hang Squat Clean
15 Pull-Ups
Row 250m
7 Hang Squat Clean
9 Pull-Ups
30 Overhead Squat

S: 75/55, Scaled Pull-ups, Front Squat for OHS
L1: 95/65, Scaled Pull-ups
Rx+: 135/95

 

SWEAT

Core : 100 Hollow Rocks
– E90s perform 5 Push-Ups

Conditioning: 21-18-15-12-9-6-3
Wall Ball 20/14
Russian KB Swings 53/35
Weighted Situps 20/14
Cal Row

 

The Program

1. Low Bar Back Squat
[email protected] 75%
[email protected] 80%
[email protected] 85%
[email protected] 88%
then 3×1 @ 90%+

2. EMOM 8m
3 Power Snatch + 1 OHS, increase as able, TNG

3. CORE
10m AMRAP
Alt. TGU 53/35

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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