Monday 1.28

Monday 1.28

MONDAY

CrossFit
Strength: Front Squat
3-3-3-3. all heavy, then 1-1-1 with 3s pause in bottom, all heavy

WOD: 10m AMRAP
Buy in: 30 Clean and Jerk 115/75
then AMRAP with rest of time:
7 Overhead Squat
10 Lateral Burpees Over Bar

S: 20 CnJ, 75/55
L1: 95/65
Rx+: 135/95


Sweat
Core: 10m AMRAP
10 Situps
20 Russian Twists
– EMOM including start perform 8 Jumping Pull-ups

Conditioning: For Time
60 KB Swing, eye high, 53/35
then 4 Rounds
10 Burpees
10 KB Goblet Squat
then 60 Hollow Rocks


The Program

1. Strength and WOD

2. Snatch
a: E 90s x 6 sets : 1 Power Snatch + 1 Squat Snatch
then
b: EMOM 6m : 1 Squat Snatch + 1 Overhead Squat

3. E 3m for 15m
4 Thrusters, KB in each hand
4 Lunges, KB @ sides
4 Dbl KB CnJ
4 Dbl KB Hang Snatch
30 Double Unders

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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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