Friday 1.25

Friday 1.25

FRIDAY
CrossFit

Strength: Bench Press
Find a 1 rep max

WOD: 4 Rounds
8 Deadlift 155/105
16 KB Goblet Squat 53/35
– then
3 Rounds
8 Power Clean
16 Sumo DL High Pull
– then
2 Rounds
8 Thrusters
16 KB Swing

S: 115/75, 35/26 KB w/ eye high swings
L1: 135/95, eye high 53/35
Rx+; 175/125, 70/53

Sweat

Core: For Time
100 Situps
– EMOM perform 1 Burpee, then 2 Burpees, then 3, and continue adding a burpee every minute starting with 1 at the start of the workout with 2 on the first actual minute.

Conditioning: For Time
30 Cal Row, then
3 Rounds
16 Superman
16 KB Goblet Squat 53/35
– then
3 Rounds
24 Russian Twists w MB (12/12)
16 Sumo DL High Pull
– then
3 Rounds
16 KB Sumo DL High Pull
16 KB Swing
– then
30 Cal AB


The Program

1. Strength and WOD

2. 9m AMRAP
3 Power snatch 145/100
6 Overhead Squat
3 Muscle Ups

3. 75 GHD Situps for time

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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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