Friday 7.19

Friday 7.19

FRIDAY
CrossFit


Strength: Snatch
3m Warmup: 2×3 Snatch Balance, any weight
Then EMOM 10m
1-5: Power snatch x2
6-10: Squat Snatch x1

WOD: 3 Rounds
20 Pull-ups
30 Push-ups
40 Situps
50 Air Squats
60 Double Unders

Sweat
Core: 4 Rounds
10 Standing Marches, MB OH
10 MB Thrusters
20 Russian Twists
10 Straight Leg Up Downs

Conditioning: For Time
Run 400m
20 Jumping pull-ups
30 Burpees
20 Jumping Pull-ups
30 Situps
20 Jumping Pull-ups
30 Air Squats
20 Jumping Pull-ups
100 Double Unders/200 Singles

The Program
1. Strength and WOD

2. High Bar Back Squat
4-4-4-2-2-2

3. 12m AMRAP
2 TGU 70/53, each arm
6 Power Clean 185/125
6 STOH

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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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