“Nasty Girls”

DSC05207

 

 


FRIDAY

Core Conditioning
WOD: For Time
50 Squats
Run 400m
50 Squats
Row 500m
50 Squats
Airdyne 2:00
Rest 1:00
Run/Row/Airdyne

 

BASE
Strength: Snatch
Find a 2 rep max TnG

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups (15 CTB Pull-Ups)
10 Hang Power Clean 135/95

 

PLUS
Strength: Snatch
Find a 2 rep max TnG

WOD: “Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Clean 135/95

SkWAT Team: Snatch Pull
4×3, heavy

 

THE PROGRAM
1. 5 Rounds NFT
3 TTB + Bar MU
5 OH Pistol 55/35
5 Triple Unders

2. Split Snatch
Find a 1 rep max in 10-15 minutes
then
Find a 5 rep TnG Power Snatch in 3 attempts max

3. “Nasty Girls”

4a: Snatch Pull, 4×3 heavy, rest :60
4b: GHD Press, 45/35, 4×15, rest :60

New to the community?

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup