Saturday 12.15

SATURDAY

CrossFit

Strength: High Bar Back Squat

5-5-5-5-5

 

WOD : 7m AMRAP
5 Deadlift 155/105
3 Thrusters
1 Box Jump 24/20

*Increase by 1 Box Jump each round

S: 95/65, step ups
L1: 135/95

Rx+: 185/135, 30/24

 

Sweat

1. Core Work: 3 Rounds
20 Situps
30 Bicycle Situps
20 Sea Turtles
10 Burpees
rest 1:00

2. Conditioning
7m AMRAP
5 KB Swing 53/35
10 Jumping Squat
5 Box Jumps
10 KB Sumo DL High Pull

rest 3m

7m AMRAP
5 Broad Jump
10 Cal AB or Row
15 Hollow Rocks

 

The Program 

1. Strength and WOD

2. 12m AMRAP
Complete the following as buy in
40 Ring Dips
30 Pistols (alt)
20 HSPU
10 Bar MU

then with remaining time AMRAP
3 UB Hang Power Snatch 155/105, or heaviest able

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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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