Complex Wednesdays

WEDNESDAY

CrossFit

Go heavy today on the WOD!!

Strength : Snatch Complex
Every 2 Minutes for 7 Sets : 2 Squat Snatch + 5 Overhead Squats

WOD : For Time
2 Snatch 145/100
50 Walking Lunges
15 Bar Facing Burpees
2 Squat Snatch
12 Squat Clean
Run 400m
2 Squat Snatch

S: 75/55
L1: 115/75

Rx+: 185/125

 

Sweat

Core Work : 5 Rounds
5 Dragon Flag
10 Situps
15 Russian KB Swing 53/35

Conditioning : 5 Rounds
8 Heavy KB Swings
20 Walking Lunges
8 KB Swings
12 Goblet Squats
12 Burpees
8 KB Swings
rest 1:00

 

The Program

1. Strength and WOD

2. High Bar
EMOM 6m : 3 Reps 50-70%
then E2m for 4 sets : 2 heavy reps 80%+

3. Every 5:00 for 5 Sets
Row 15/12 Cal
15 Thrusters 115/75
Row 15/12 Cal
12 Box Jumps (step down) 30/24

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.

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