Monday 7.8 : Back To Work

Monday 7.8 : Back To Work

I hope you all had a wonderful couple days off. Whether you got back at it on Saturday and/or Sunday or waited until today (Monday) to get in, there’s no time like the present to get started, back into, or be continuing along the way.

In other words: It’s Monday, it’s time to get after it.

It’s Monday, just another day to get going!

MONDAY
CrossFit

Strength: Front Squat
E90s for 8 total sets perform 1 Squat Clean + 4 Front Squat, heaviest able

WOD: 3 Rounds
17 Power Clean 115/75
Run 400m

S: 75/55
L1: 95/65

Rx+: 155/105


Sweat

Core: 100 Situps
EMOM 5 Push-ups, including start

Conditioning: E2m for 10 Rounds (20 min)
10 Burpees
10 MB Thrusters
10 Hollow Rocks

The Program
1. Strength and WOD

2. EMOM 10m
1 Squat Snatch + 3 Overhead Squat
– rest 1 full minute then
50 Pistols
40 GHD Situps
30 Power Clean and Jerk 155/105
20 Strict HSPU
10 Bar MU

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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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