Monday

MONDAY

CrossFit

Strength : Front Squat
Work to a medium to heavy x2 in 12 minutes, stopping at 85% 1rm.

Then 5 sets E90s increasing 5-10# until 5 sets or failure.

 

WOD : 12m AMRAP
7 Push-Ups (hand release)
7 Deadlift 185/135
12 Box jumps 24/20

S: Step Ups, 135/95
L1: 135/95 with Box jumps

Rx+: 225/155, 30/24 Box Jumpa

 

Sweat

Core : 21-15-9
Weighted Situps 20/14 MB
Russian Twists w MB
Superman
Full OH KB Swing 53/35
Toes to Bar or scale for biggest set

After 9 immediately go into

15-12-9
Calorie Row, arms only
5-3-1
Wall Climb

Conditioning : 12m AMRAP
7 Push-Ups (hand release)
7 Dbl KB or DB Burpee Deadlift, 53/35 each hand or equivalent
12 Step Up or Box jumps 24/20

 

The Program

1. Strength and WOD Rx+

2. 15m Weakness Work
EMOM 10m : 3-5 Strict Pull-Up, MU, or HSPU (deficit if desired)

  • Make movement as difficult as able

3. Clean Work
E2m for 6 Sets : 2 Hang squat clean + Thruster, heaviest able

then right into 8m AMRAP
3 Squat Clean 185/135
3 Rope Climbs 15′

 

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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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