Mid Week Burn

Mid Week Burn

WEDNESDAY

BootCamp

1. Conditioning

5 Rounds
Run 800m
30 Air Squats
20 Pushups
10 Chair Press+Russian Twist w/MB
10 Box Jumps 24/20

 

CrossFit

Strength : Deadlift
3-3-3-3-3

 

WOD : For Time : 13 minute Time Cap
5 Power Snatch 135/95
10 CTB Pull-ups
3 Wall Climbs
4 Power Snatch
10 CTB
3 Wall Climb
… Continue decreasing PS each round until 1 Power Snatch round

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded CTB

Rx+: 185/135

 

The Program

1. Strength and WOD

2. 5 Rounds
3 Rope Climbs
15 HSPU
25 Wall Ball 20/14

3. 100 Russian KB Swings 88/70 or heavier, rest 5:00, 5×5 Barbell Good Morning, low bar position

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.

Please sign up below and a coach from our staff will reach out to you with information.

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