Monday 8.27

Monday 8.27

MONDAY

CrossFit

Strength : High Bar Back Squat
5-5-3-3-1-1

  • All working sets

WOD : 10m AMRAP
35 Double Unders
5 Thrusters 135/95

S: 70 Singles, 75/55
L1: Scaled DU, 115/75

Rx+: 165/115

 

Sweat

Core Work

5 Rounds
10s Hollow Rocks
rest 5s
10s Situps
rest 5s

rest 30s after 5th round then

5 Rounds
10 Eye High Swings 53/35 or heaviest able
rest 10s
10 Banded Good Morning
rest 5s

rest 30s after 5th round then

5 Rounds
30s Forearm Plank
Rest 10s

Conditioning: 3 Rounds, 60s each element
– Wall Ball 20/14
– Wall Climbs
– Jumping Pull-ups
– Assault Bike Sprint

 

The Program

1. Strength and WOD

2. Barbell Work
EMOM 8m : 1 Squat Clean + 2 Jerk
EMOM 6m : 2 Squat Clean Thrusters

3. Accessory Work : Work through the list 4 times
– 15 Banded GHD Hip Extension
– 20 Eye High KB Swing, heaviest able at least 10/10
– 3 Tempo/Pause Squat, 53/35 KB at top. On the way down pause for 3s at 1/4 squat – above knees – below knees, then stand AFAP, rest at top.

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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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