Friday 6.21

FRIDAY
CrossFit


Strength: Front Squat + Jerk (any)
2 Front Squat + 3-3-2-1-1 Jerk (5 Total Sets)

WOD: “Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips

S: 75/55, Push-ups
L1: 95/65, Scaled Dips
Rx+: Dips from Muscle Ups Only

Sweat
Core: 4 Rounds
60s Forearm Plank
60s Max Push-ups
60s Max Hollow Rocks
60s Max Supermans
– 60s Max Rest

Conditioning: 5 Rounds, each round 3:00 with 1:00 rest
3 Wall Climbs
6 Ground to OH with Plate 45/35
9 Plate Curls
6 Burpees

The Program
1. Strength and WOD

2a. Snatch
EMOM 8m : 1 Heavy Squat Snatch

b. Snatch Balance, 3s hold in bottom each rep
3-3-3-3

3. 3 Rounds
Row 750m
15 Bench Press 185/125, scale accordingly for at least 5 reps able

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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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