Friday 9.20

Friday 9.20

FRIDAY
CrossFit

Strength: Clean (and Jerk)
EMOM 10m: 1 rep, work towards PR, once failed jerk continue with just clean

WOD: 20m AMRAP
10 Sumo DL High Pull 95/65
10 STOH
10 Hang Power Clean

S/L1: 75/55
Rx+: 105/80

Sweat
Core: 3 Rounds
30 Hollow Rocks
30 Supermans
30s accumulated L Sit

Conditioning: 20m AMRAP
10 KB Russian Swings
10 Burpees
10 Push-ups
10 MB Thrusters

The Program
1. Strength and WOD

2. High Bar Back Squat
3-3-3-3 then 1-1-1-1 with 3s pause in bottom

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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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