Andrew Lloyd Webber Owes Me an Explanation

Andrew Lloyd Webber Owes Me an Explanation

Why is the theme song like a late 80s Guns n Roses concert?

 

MONDAY

CrossFit

Strength : Low Bar
3-3-3-1-1-1

 

WOD : 6m AMRAP
10 Situps
10 Thrusters 95/65
– rest 2 minutes
6m AMRAP
10 Power Snatch 95/65
10 Push-ups

S/L1 : 75/55

Rx+: 115/75

 

Sweat

Core Work : 10m AMRAP
10 KB RDL 53/35
10 Russian Swings
5 KB Seated Press w KB
5 Dragon Flag

 

Conditioning : 15 Minutes
Row 300m
20 Situps
20 KB Swing, Overhead

 

The Program

1. Strength and WOD

2. Snatch work
a: Find a max complex in 12 minutes and at least 4 sets : 2 Power Snatch + 2 Snatch Deadlift + 2 Squat Snatch + 2 Overhead Squat + 2 Power Snatch

b: 4×2 Snatch Balance

3. 10M AMRAP
10 Burpee Box Jump 24/20
10 DB Snatch (alt) 55/35

 

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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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