Monday 10.15

Monday 10.15

MONDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-3-3

WOD : 10m AMRAP
3 Power Snatch 115/75
6 Overhead Squat
9 Power Clean

S: 75/55
L1: 95/65

Rx+: 155/105

 

Sweat

Core Work : 3 Rounds, 1:00 each section
Hollow Hold
Straight Arm Plank Knee to Elbow
Supermans
Hollow Rocks
Rest

Conditioning : 15 Minutes AMRAP
Row 20 Cal
15 Burpees
20 Cal AB
30 Jumping Squat
15 Push-ups

 

The Program

1. Strength and WOD

2. 3 Rounds
7 Muscle Ups
21 GHD Situps
7 Bar Muscle Ups
6 Turkish Getups (3/3) 70/53

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.

Intro Signup