A Beautiful Monday

A Beautiful Monday

Amazing how the actions of my friends on Sundays completely change the complexion of my Mondays.




Strength : High Bar Back Squat
a: 3×3 @ 50%, 55%, 60%, in 5 minutes
b: 10 Minutes to find a heavy  x3
c: EMOM 4m : 1 heavy rep

WOD: 5 Rounds
10 Deadlift 225/155
40 Double Unders
rest 1:00

S: 135/95, 80 Singles
L1: 185/135, 40 Double/Single Mix, or 80 Singles
Rx+: 315/225



Core Work : 2 Rounds
30 Barbell Rollouts
30 OH Lunges (Barbell or PVC)
50 Hollow Rocks
50 Barbell Good Morning

Conditioning : 5 Rounds, each round 3:00 with 1:00 rest after, AMRAP
6 KB Swing 53/35 (OH)
6 Air Squats
6 Push-ups
20 Double Unders


The Program

1. Strength and WOD

2. 5 Rounds
5 Power Clean and Jerk, heaviest able TnG, increase each round
Rest 20s
5 Muscle Ups
rest 20s

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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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