Hump Dayyy!!!

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Be sure to check TRIIB for July 4th Weekend Schedule

 

 

WEDNESDAY

 

BootCamp Sprint

 

1. Core Work
100 Russian Twists 20/14 MB
– EMOM 5 MB Thruster

 

2. WOD : Max Reps
2m Max Air Squats
2m Max Jumping Lunges
2m Max KB Swing (eye high) 53/35
2m Max Jumping Squats

 

 

CrossFit

 

Strength : Front Squat + Squat Clean + Split Jerk
– Every 75s for 8 sets
– Taken from rack
– Must be TnG

 

WOD : For Max Reps
3m Max Jumping Squats
3m Max Lunge, Barbell on Back 135/95*
3m Max Deadlift*
3m Max Jumping Squats

 

*Bar Drop/Break = 3 Push-ups on the spot

 

S : 75/55
L1 : 95/65

 

Rx+ : 155/105

 

 

The Program

 

1. Strength and WOD

 

2. Front Squat
– 3×2 @ 80-90%
– 3×1 @ 90%+

 

3. 7m AMRAP
3-5 TnG Squat Clean Thruster 65% Max Squat Clean and Jerk
2 Rope Climbs, 15′
ME UB HSPU

 

New to the community?

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.

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