Saturday 1.5

SATURDAY

CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 12m AMRAP
3 Overhead Squat 125/85
36 Double Unders
6 Power Clean and Jerk
24 Walking Lunges (alt)
12 Broad Jumps
12 Toes to Bar

S: 75/55, 72 Singles
L1: 95/65

Rx+: 145/100

 

Sweat

Core: 5m AMRAP
Wall Ball
– EMOM 5 Burpees
right into 5m AMRAP
Hollow Rocks
– EMOM 5 Box Jumps 24/20
right into 5m AMRAP
Barbell Rollouts
– EMOM 1 Plate Getup

 

Conditioning: 12m AMRAP
5 Burpee Broad Jumps
10 V-Ups
15 KB Swings 53/35
rest 30s
15 Russian Twists w/MB
10 MB Thrusters
5 Push-ups
rest 30s

 

The Program

1. Strength and WOD

2. 4 Rounds
25 Box Jumps 30/24
30 Cal AB
10 Burpee + Pull-up
rest 3:00

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.

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