Friday 1.18 : Day 1 In Miami!

Friday 1.18 : Day 1 In Miami!

Sorry if it seems like I am rubbing it in with any of the posts or social media shares this weekend. I swear we didn’t plan this for when the sleet armageddon was coming to Massachusetts.

Check out the Lando IG. Facebook has done some odd things to me so not sure if I’ll be posting there.

The ladies kick off at 7am for their first event, a 5k run that involves swimming.

Go here for the direct page to the workouts but then other links are there to the rest of the competition info. It’s really fantastic and is going to be amazing to experience, even as just coach/spectator/fan #1! I’ll try keeping things going on the Lando IG and Crossfitlando twitter machine.

CrossFit
Strength: Squat Clean
Find a 2 rep TnG max in 15 minutes after 5 minute warmup

WOD: 12 Min AMRAP
33 Burpee a Box Jump Over 24/20
33 KB Swing 53/35

S: Step Up and Over, KB swing 35/26 eye high
L1: Burpee Step Up and Over, Full KB 35/26
Rx+: 70/53 KB


Sweat

Core: 3 Rounds, 3:00 work 1:00 rest, pickup where you left off
3 Burpees
6 Lemon Squezers
9 Russian Twists (total)
12 Plank Push-ups
15 Hollow Rocks

Conditioning: 16m AMRAP
13 Burpee Step Up and Over 24/20
23 KB Swing, eye high
33 Air Squats


The Program
1. Strength and WOD

2. 3 Rounds
27 Thrusters
3 Rope Climbs
100m Farmer’s Carry 53/35 KB each hand
rest 1:00

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