Saturday 5.11

Saturday 5.11

SATURDAY
CrossFit

Strength: Deadlift
5-5-5-5-5

WOD

WOD: “The Chief”
5 Rounds, 3:00 AMRAP on 1:00 off
3 Power Clean 135/95
6 Push-ups, hand release
9 Air Squats

S: 75/55, Scaled Push-ups
L1: 115/75
Rx+: 185/135

Sweat
Core: 5 Rounds
10 Leg Up Downs
10 SDLHP w/ KB
10 Alternating Leg Up Down
10 Burpees

Conditioning: “The Chief”, Sweat Style
5 Rounds, 3:00 AMRAP on 1:00 off
6 KB Swing, full OH
6 Push-ups
9 KB Goblet Squats

The Program
1. Strength and WOD

2. 4 Rounds
35/30 Cal AB
12 Push Press 95/65
10 Hang Squat Clean
rest 1:30

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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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