Monday 7.9

Monday 7.9

MONDAY

CrossFit

Strength : Front Squat
5-4-3-3-3

WOD : 3 Rounds
20 Bar Facing Burpees
9 Front Squat 155/105

S: 95/65
L1: 135/95

Rx+: 185/135

 

Sweat

Core Work : 10m AMRAP
10 Barbell Rollouts
10 Bar Facing Burpees
Rest 30s

Conditioning : 5 Rounds, each round 2:30 AMRAP with 1:30 rest
20 KB Swing 53/35
20 Air Squat
20 Jumping Pull-ups

 

The Program

1. Strength and WOD

2. EMOM 14m
O: 12 KB Swing heaviest possible
E: 12 Overhead Squat 135/95

rest 3 Minutes then

3m AMRAP
Deadlift 315/225

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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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