Championship Week

Championship Week

MONDAY

CrossFit

Strength : Low Bar Back Squat
Find a 1 rep max in 20-25 minute

WOD : 100 Overhead Squat 75/55

  • EMOM perform 5 Burpees

S : Front Squat 45/35, 2 Burpees
L1 : 3 Burpees

Rx+: 95/65

 

Sweat

1. Core: 3 Rounds
40 Flutter Kicks
20 Hollow Rocks
30s Hollow Hold, accumulated
then  after 3 rounds perform 20 Plate Getups (1x through)

2. Conditioning : 15 Minutes
5 Burpee Broad Jump 6/4′
10 KB Goblet Thurster 53/35
15 Situps

  • E2m perform 3 Wall Climbs

 

The Program

1. Strength and WOD

2. Clean and Jerk
E45S for 3m, rest 1m, repeat x3

2 Hang Squat Clean + 2 Jerk (any)

3. EMOM 20m
E: 1 Front Squat, heavy
O: 2 Press, heavy

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.

Intro Signup