Monday 12.17: The Monday…before the Monday before?

Monday 12.17: The Monday…before the Monday before?

Toys and Sweatshirts!!! Get your orders in, bring your toys in PLEASE and thank you!!!

 

MONDAY

CrossFit

Strength : Deadlift
Find a 1 rep max

 

WOD: 30-20-10
Hang Power Clean 75/55
Hang Power Snatch
Wall Climbs (5-3-1)

S: 25-15-10 @ 65/45, 1-1-1 WC
L1: 25-15-10 @ 75/55, 3-2-1 WC
Rx+: 95/65

Sweat

Core : 3 Rounds, 1:00 each movement
KB Swings 53/35 OH
Hollow Rocks
KB Goblet Squat
Barbell Rollouts
– Rest

Conditioning: 30-20-10
KB Swing 53/35
Goblet Squat
Jumping pull-ups
– After last 10 perform 20 Burpee Broad Jumps

 

The Program

1. Strength and WOD

2. 8m AMRAP
1 UB set of Squat Snatch 165/115, 5-10 reps
6 Overhead Squat
1 Rope Climb

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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