EMOM Me

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WEDNESDAY

 

BootCamp Sprint

 

1. Core Blast
90s Forearm Plank Hold
50 Bicycle Situps
40 Barbell Good Morning
30 Weighted Situps, 20/14 MB, OH to Toes
20 Russian Twists, each side
10 Alternating Strict Leg Raises

 

Conditioning : For Time

50 Box Jumps (Step Ups)
40 Air Squats
30 Situps
20 Pushups
10 Ring Rows
20 Pushups
30 KB Deadlift 70/35
40 Air Squats

 

 

CrossFit

 

Strength : EMOM 20m

A) Minutes 1-10 : 3 Front Squat, medium to heavy, 3s pause on 3rd rep

 

B) 11-20 : 1 Heavy Jerk

 

Canal Park : 3 Front Squats Every 90s for 10 sets at medium-heavy weight (65-85% but use eye test)

 

 

WOD : EMOM 5m
4 Box Jumps 24/20
8 Toes to Bar
4 Power Clean 135/95

 

rest 1 minute

 

EMOM 4m
4 Hang Squat Clean 135/95
4 Wall Climbs

 

Rest 1 minute

 

EMOM 3m
10 Thrusters 135/95

 

S: 95/65, scale reps by 1-2 each movement
L1 : 115/80

 

Rx+: 155/105

 

 

The Program

 

no extra work

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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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