Saturday 10.5

Saturday 10.5

SATURDAY
CrossFit

Strength: High Bar Back Squat
5-5-5-5-5

WOD: 5 Rounds
15/12 Cal AB or Row
12 Power Snatch 95/65
– Rest 1:00

S: 4 Rounds, 8/6 Cal, 75/55 – 10 Reps
L1: 75/55
Rx+: UB Power Snatch

Sweat
Core: 50 Bar Rollouts
40 Pushups
30 Plate Getups

  • E2M perform 5/3 Cal SPRINT on AB

Conditioning: 5 Rounds
Row 20/15 Cal AB
12 Burpees
-Rest 1:00

The Program

1. Strength and WOD

2. For Time
Row 2000m
40 Burpees
20′ HS Walk
10 Muscle Ups
5 Squat Clean 225/155

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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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