Competition Team Roster : All You Need to Know, and Email Me Already!

Competition Team Roster : All You Need to Know, and Email Me Already!

Thursday is our Holiday Party. Pour House on Boylston Street in Boston. EVERYONE should be there. Free entry

Anyone and everyone interested in doing the 2018 CrossFit Games Open, yes EVERYONE and ANYONE, should be prepared to be part of the new changes to the Open worldwide and in our community. Read the full statement here —-> Operation 2018 and let’s get it on! This is going to be epic and unlike anything we have done. Serious or semi serious competitor you should read the statement then go from there. I want to hear from each and everyone of you who wants to be on the Competition Team Roster, which the free awesome limited edition T Shirt should be incentive enough to be part of. That or the partaking in an epic experience unlike anything you have done at CrossFit Lando before. You, yes you, could be a contributing member to our qualifying Regionals team, whether you actually partake in Regionals not withstanding.

Truth of the matter is I was planning a cool video presentation kind of thing that just became way too big for my britches. Anyone out there who’s a digital/u-ex designer/videographer…I could have used you the last week while I wasted hours of my life trying to figure out technology my usual trial and error way.

Read the statement, then do the work. Let’s roll.

 

TUESDAY

Strength : Power Snatch
EMOM 10m : 2 reps

 

WOD : 3 Rounds
20 Pull-ups
25 Air Squats
20 Toes to Bar
20 Cal Row
25 Air Squats

S : Jumping Pull-Ups, Situps for TTB
L1: Banded Pull-Ups, Lemon Squeezer for TTB

Rx+: CTB Pull-ups, Wall Ball for Air Squat

 

Strong

Lift : Power Snatch
EMOM 10m : 2 Reps

Accessory : Snatch Balance
4X2

Conditioning : 3 Rounds
20 KB Swing 53/35
25 Goblet Squat
20 GHD Situps/Situps
20 Cal Row
25 Jumping Squats

 

The Program

1. Strength and WOD

2. 15m Weakness Work…Eventually this will be personalized at times or like the following universal weakness work for HS walking/push-ups

a: 10 Minutes HS Walk Practice. Work on whatever level of proficiency you have. If good at HS Walks then work on 75-100′ Sprints

b: 5m AMRAP : 30′ HS walk + 20 KB SDLHP

 

3. Clean Work
EMOM 15m : 2 Power Clean + 2 Squat Clean + 2 Push Jerk + 1 Split Jerk
– Start at 135/95, see if increase as able every 2 rounds

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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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