Monday 9.23

Monday 9.23

MONDAY
CrossFit

Strength: Front Squat
3-3-3-1-1-1, work to a 1 rm PR attempt

WOD: 10m AMRAP
10 Hang Squat Snatch 95/65
10 Power Clean
– Rest 30s

S: 8 Reps, 75/55, Power Snatch
L1: 75/55
Rx+: 115/75

Sweat
Core: 3 Rounds
Run 400m
20 Hollow Rocks
20 Russian Twists w MB 20/14

Conditioning: 15m AMRAP
Row 300m
25 KB Swings 53/35
15/12 Cal Row


The Program
1. Strength and WOD

2. 8m AMRAP
3 Deadlift 275/205
3 Muscle Ups

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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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