Back to Work

Back to Work

FRIDAY

CrossFit

Strength : Push Press
3-3-3-3-3

 

WOD : 12m AMRAP
Run 400m
12 Burpees
9 Power Clean 115/75
6 Front Squat

S: 75/55
L1: 95/65
Rx+: 135/95

 

Sweat

1. Core Work

2. Conditioning
15m AMRAP
Run 400m
20/15 Cal AB
25 Situps
9 KB Swing 53/35
6 Goblet Squat

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m : 2 Squat Clean and Jerk
rest 2m
EMOM 5m : 1 Squat Clean and Jerk
Rest 5m
E30s for 5m: 1 Clean Deadlift (heaviest able)

3. EMOM 12m
O: 3 Front Squat
E: 3 Deadlift, pause at top for 3 seconds each rep

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

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