Last Sleep Before Buckeye’s Dominate

Last Sleep Before Buckeye’s Dominate

Buckeyes are back Friday night!

 

FRIDAY

CrossFit

Strength: Front Squat
3-3-3-3-3

WOD : “11.2”
15m AMRAP
9 Deadlift 155/195
12 Hand Release Push-Ups
15 Box Jumps (full stand) 24/20

  • This was not originally full stand on the box jump but it will be for us here.

S: 135/95, Step ups
L1: 135/95

No Rx+

 

Sweat

1. Core Work

2. Conditioning : For Time (30 minute time cap)
3 Rounds
30 Cal Row
30 Burpees
30 Double Unders/90 Singles
30 Situps
30 Jumping Lunges (hold medball at chest if able)

 

The Program

1. Strength and Open WOD Rx (do with standards as written)

2. 5 Rounds down through list
60s Deadlift 315/225 (ME with 100% focus on speed)
rest 60s
90s KB Swing 53/35
rest 60s
Row 120s
REst 60s
30 GHD Situps
Rest 60s

 

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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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