Saturday 5.4

SATURDAY
CrossFit

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

WOD : Tabata Couplets (20s on, 10s off)
3 Rounds of each couplet , score is total of highest rep count of each movement

KB Swing 53/35
Burpees

Overhead Squat 95/65
Squatting Lateral Barbell Hop

Clean and Jerk
Hollow Rocks

Thrusters
Hang Power Clean

S: 65/45, 35/26
L1: 75/55, 53/35 eye high
Rx+: 105/75, 70/53

Sweat
Core: For Time
50 Plate Getups
100 Eye High KB Swings
150 Air Squats

Conditioning: Tabata Couplets (20s on, 10s off), 3 rounds each couplet

Jumping Lunges
Burpees

Hollow Rocks
Push-ups

Jumping Squats
Sumo DL High Pull w KB

Jumping pull-ups
Flexed Arm Plate Walk

Burpees

The Program
1. Strength and WOD

2. Snatch
EMOM 12m: 2 Heavy Reps
EMOM 5m: 1 Heavy Rep

3. Deadlift
EMOM 10m: 4 Heavy Reps

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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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