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.

Info Request and Schedule Free First Class

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. 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.

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