Friday 10.4

FRIDAY
CrossFit

Strength: Snatch
EMOM 12m
1-6: 1 Power + 1 Squat, work to medium-heavy
7-12: 1 Squat Snatch, work for 1rm

WOD: For Time
25 TTB
50 Double Unders
15 Hang Squat Cleans 95/65
50 Double Unders
25 TTB
– Rest until 6 minutes on clock, then @ 6 minutes complete:
15 TTB
50 Double Unders
13 Hang Squat Cleans
50 Double Unders
15 TTB

Sweat

Core: 10m AMRAP
10 (each side) standing crunches w KB
15 Russian Swings
15 Hollow Rocks
15 Alternating Supermans/Dead Bug

Conditioning: 14m AMRAP
20 TTB or Scale
40 Double Unders
15 Wall Ball
15 KB Swings full OH
20 Situps

The Program

1. Strength and WOD

2. E90S for 8 Sets
3 Front Squat, heaviest able
10 KB Swings 70/53

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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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