Friday 1.4

FRIDAY

CrossFit

Strength : Snatch
Find a 1 rep max Snatch (any) in at least 7 sets in 15 minutes

WOD: “Tabata Something Else”
With a Running Clock in 16 minutes

  • Tabata Pull-Ups
  • Tabata Push-Ups
  • Tabata Sit-Ups
  • Tabata Air Squats

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.

 

Sweat

Core: 8-7-6
KB Swing 53/35
KB SDLHP
KB Goblet Squat
then 6-5-4
V-Ups
Hollow Rocks
Bicycle Situps
then 4-3-2
Burpees
Jumping Squats
Walking Lunges

Conditioning : “Tabata Something Else
With a Running Clock in 16 minutes

  • Tabata Jumping Pull-Ups
  • Tabata Push-Ups
  • Tabata Sit-Ups
  • Tabata Air Squats

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements.

 

The Program

1. Strength and WOD

2. Strength Work
EMOM 8m: 3 Power Clean
right into EMOM 5m : 2 Front Squat
rest 2 minutes
EMOM 6m : 3 Push Press
right into EMOM 6m : 1 Heavy Split Jerk
rest 2 minutes
AMRAP 5m
Burpees Box Step Over w/DB 55/35 @ chest

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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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