Pat’s Win

 

MONDAY

CrossFit

Strength : Squat Clean
Find a 1 rep max

 

WOD : 5 Rounds, E2M Complete
8 Power Snatch 95/65
10 Burpees
12 KB Swing 53/35

S: 8 Snatch, 8 Burpee, 8 Swing
L1: 75/55

Rx+: 115/75 @ 10 reps, 70/53 @ 15 reps

 

Sweat

1. CORE: 3 Rounds

ME L Hang (Pull-up bar), accumulate 30s, then right into 15 hollow rocks + 15 KB Goblet squat, rest 1 min after each round

After last round perform 21-15-9 Sit-ups, Supermans, Cal Row

 

2. Conditioning : EMOM 16m

O: 10 wall ball 20/14, 10 KB Swing 53/35

E: 12 Burpees

 

The Program

1. Strength and WOD

2. Snatch Work
EMOM 10m
1 Squat Snatch + OHS

3. 15m personal weakness work

 

Click Here to Schedule a Free First Class→

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.

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