Another Monday

MONDAY

CrossFit

Strength : Low Bar Back Squat
3-3-3-3-3, 33X1 tempo

 

WOD : 1 Round For Time, 17:00 Time Cap
45 Thrusters 95/65
45 Pull-Ups
15 Clean and Jerk
15 Power Snatch

S: 75/55, Jumping Pull-ups
L1: 75/55, Banded Pull-Ups

Rx+: 135/95

 

Sweat

Core: 3 Rounds
50 Double Unders
40 Air Squats
30 Situps
20 Hollow Rocks
1:00 Forearm Plank Hold

  • Rest 2:00

Conditioning: 20m AMRAP
10 Push-Ups
10 Wall Ball 20/14
10 Burpees
10 Wall Ball
10 V Ups with MB
– Rest 1:00, idea is to SPRINT each round as possible

 

The Program

1. Strength and WOD

2. Deadlift
3-3-3-3-3, 12 minutes to work

3. For Time: 1 Round
Run 600m
75 KB Swing 70/53
– Every break perform 2 Front Squat 225/155 (from floor)
15 Bar Muscle Ups

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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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