Monday

Monday

Donate to a special cause. We are getting Jean-Baptiste to the Olympics. CrossFit Lando, solely.

 

 

MONDAY

CrossFit

Strength : Deadlift
a)12 Minutes to find a 3 rep max in minimum 4 sets
b) then EMOM 4m : 6 reps @ 70% above

 

WOD: 9m AMRAP
12 Toes to Bar
12 Overhead Squat 95/65

 

Sweat 

Core: 10 minutes, 1 min each movement

  • Barbell rollouts
  • Windshield wipers
  • Rest
  • Hollow rocks
  • Supermans
  • Rest
  • Weight Situp with toss (against wall, feet touching wall, must hit wall and catch before going down)
  • Seated press, feet off color
  • Rest
  • Burpees

 

Conditioning: 24 Minutes, 1 min each movement

2 Rounds

  • KB Swing (oh)
  • Gobelt Squat
  • Rest
  • Plank Push-ups
  • Forearm Plank
  • Rest
  • Lunges
  • Pistols/jumping squats
  • Rest
  • Burpees
  • KB Sumo DL HP
  • Rest
  • Toes to Bar
  • Jumping Pull-ups
  • Rest

 

The Program

1. Strength and WOD

2. Low Bar Back Squat
-1st 4 sets all done EMOM style
[email protected]%, [email protected]%, [email protected]%, [email protected]%

then E2m
[email protected]%
[email protected]%
[email protected] 85, 90, 92%

3. EMOM 12m
O: 5 Strict HSPU, hardest able
E: 1-5 Strict MU or hardest able

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup