Saturday 7.7

Saturday 7.7

SATURDAY

CrossFit

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

WOD : 4 Rounds
13 Overhead Squat 115/75
10 Box Jumps 24/20, full stand
35 Double Unders

 

S: 75/55, 70 Singles, Step Ups
L1: 95/65

Rx+: 135/95, 30/24

 

Sweat

Core Work: 21-15-9
Weighted Situps MB 20/14
Russian Twists (each side)
Mountain Climbers (each side)
Weighted Toe Touches, 20/14 MB
Burpees

Conditioning: 4 Rounds
Run 200m
15 Box Jumps 20/14
30 Double Unders/60 Singles

 

The Program

1. Strength and WOD

2. 21-15-9
Deadlift 275/205
GHD Situps
Barbell Lunges, 135/95 on back

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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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