Gas

Unknown

 

 

I had a nice long post planned talking about the Open, then I ran out of gas. Those of you saying “didn’t this happen like a month ago too?”. Yes. It is the 8th time it’s happened in my life.

 

 

MONDAY

 

BootCamp

 

1. CORE : 7m AMRAP
10 Strict Toes to Bar or hardest scale
10 Dragon Flag
10 GHD Situps

immediately into 3 minute AMRAP of Hollow Rocls

 

 

2. Conditioning: 3 Rounds, each round 3 minutes with 2 minute rest

 

15 Back Squat 95/65
15 Clean and Jerk
AMRAP Bar Facing Burpees with remaining time

 

 

CrossFit

 

Strength : Deadlift
Find a 1 rep max

 

 

WOD : For Time
45 Hang Power Clean 165/115
60 Toes to Bar
– EMOM perform 5 Handstand Push-ups

15 Minute Time Cap

 

S : 95/65, scaled TTB, 5 pushups EMOM
L1 : 135/95, 3 scaled or RX HSPU

 

 

RX+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Low Bar Back Squat
5-5-3-3-1-1-1-1

 

3. 3×25 GHD Situps AFAP, rest :90 between sets

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.

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