Full Schedule Friday, 9:30am (CP) Only on Saturday

 

 

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Full Schedule at both gyms on Friday. In- House competitors should take the day off

 

 

FRIDAY

 

Core Conditioning (Woburn)

 

Core : 8 minute AMRAP

8 Situps
4 Strict Toes to Bar
12 Barbell Good Mornings
16 Straight Leg Hip Rolls

 

Conditioning : 15m AMRAP
5 Jumping Pull-ups
10 Medball Floor Press 20/14
15 Jumping Split Jumps

 

 

CrossFit

 

Strength : Hang Power Clean
3-3-3-1-1-1

 

WOD : Complete the required work in each round as long as possible. Each round :30 on, :30 off.

– When clock starts perform 400m run. At 3:00 begin first round of hang clean + 1 jerk:

 
– 5 Rounds per movement for 1st 3 movements, then AMRAP for Burpees

1) 3 Hang Power Clean + 1 Jerk 155/105

2) 5 Thruster (from floor)

3) 7 Pull-Ups (if you usually use bands use 

4) 9 Burpees

 

– Go until you can’t finish the allotted work in 30s. Score is total completed rounds + reps finished before failure. 

 

S: 75/55, Jumping Pull-Ups
L1: 135/95, Jumping CTB Pull-Ups

 

Rx+ : 185/135, CTB Pull-Ups

 

 

The Program

 

1. Strength and WOD Rx+

 

2. EMOM 20m : High Bar Back Squat
1 rep @ speed + 1 rep with 5 second pause + 1 rep @ speed

 

3a. 4x 10 Push-ups +  30′ HS Walk + 3 FS HSPU, rest :30
3b. 4×1 min Airdyne Sprint, rest 2:00

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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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