Last Day of Classes Before Christmas Break

Get in for your last chance before a couple days of rest, consumption, forced family compliance welcome quality family time, and the true start to year end reflexion.

While we will be closed Sunday, Monday, Tuesday, and Wednesday AM, check the blog each day for home workout ideas, random thoughts from my annual holiday driven self reflection/existential meltdown, and announcements for what is to come in 2018. Before you know it you will be right back here at Noon on Wednesday ready for that past holiday you to start to take form.

 

SATURDAY (normal schedule)

CrossFit

Strength : Press
5-5-5-5-5, done E2M
– Must perform  3-5 Burpee Pull-Ups during 2 minutes before next set.

 

WOD : 21-15-9
Hang Power Clean 155/105
Front Rack Lunge (alternating)
Double Unders (x3…63, 45, 27)

S : 95/65 for Clean, No Bar Lunges, Singles 63, 45, 27
L1 : 115/75, use bar for Lunges, Scale DU Accordingly

Rx+: 165/115, OH Lunges

 

Sweat

1. Core Work : 5 Rounds
10 KB Good Morning (Goblet Hold)
10 KB Russian Swing
10 Strict Hanging Knee To Chest
10 Hollow Rocks

Immediately After 5 Rounds Perform 30 Barbell Roll-out, 3 Feet Reach Minimum

2. Conditioning : For Time, 15m Time Cape
Row 750m
75 Burpees (Scale to 50 For Time Cap)
Row 750m


The Program

1. Clean
E2m for 8 Sets : 2 Squat Clean + 1 Jerk

right into 4m AMRAP : Squat Clean and Jerk @ 80% above

2. Low Bar Back Squat
5-5-5-5-5, heavy throughout

 

3. For Time
15 Rope Climbs
75 Burpees
Row 1000m

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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