Saturday 2.2

Saturday 2.2

SATURDAY
CrossFit

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

WOD: 3 Rounds
50 Double Unders
10 Hang Squat Snatch 115/75

then after 3 rounds perform 35 Lateral Burpees over Bar

S: 75 Singles, 75/55
L1: Mix Doubles and Singles, 95/65
Rx+: 135/95

Sweat

Core: 12 Minutes
15 Russian Twists (each side)
10 Plate Thrusters
5 Plate Getups
30s or ME L Sit Hold from Bar

Conditioning: For Time
Row 1000m
50 Burpees
Row 500m
50 Wall Ball 20/14

The Program

1. Strength and WOD

2. 3 Rounds
15 Deadlift 275/185
15 HSPU
30 Cal AB

3. Front Squat
1-1-1-1-1-1, 5s pause each rep

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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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