Saturday 2.16

Saturday 2.16

We got some special coaches in special places tomorrow, come check them out!

SATURDAY
CrossFit

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

WOD: 5 Rounds
12 Deadlift 135/95
9 Hang Clean
6 STOH
rest 40s
Row 250m
9 Lateral Burpees Over Bar
rest 20s

S: 75/55
L1: 115/75
Rx+: 155/105

Sweat

Core: EMOM 10m
5 Bar Rollouts
5 Lateral Burpees Over Bar
5 Weighted Situps w MB

– Scale reps to finish each round well

Conditioning: 5 Rounds
12 KB Swings (full OH)
9 Sumo DL High Pull
6 Push-Ups
Row 300m
9 Burpees
rest 30s

The Program
1. Strength and WOD

2. For time
30 Muscle Ups
– E90s perform 1 Squat Clean and Jerk 85% 1rm

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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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