FriYay

FriYay

FRIDAY

CrossFit

Strength : Deadlift
5-5-3-3-1-1-1

  • Try for a new 1 rep max

WOD : “Diane”
21-15-9

Deadlift 225/155
Handstand Push-Ups

S: 135/95
L1 : 185/135

Rx+: 315/225, NO DEFICIT

 

Sweat 

1. 80 Situps, weighted with MB

  • EMOM 5/5 Russian Twists

2. Conditioning
21-15-9
Wall Ball 20/14
KB Swing 53/35
Push-Ups

then

15-12-9-6-3
Burpee Broad Jumps
– rest 15s after each set, score is total time

 

The Program

1. Strength and WOD

2. Front Squat
5-5-5-3-3-3, then 1-1-1-1-1 with 5s pause

3. For Time
50 GHD Situps
20 Muscle Ups
50 GHD Hip Extensions
40 Hang Clean and Jerk 135/95

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup