Saturday 6.15

Saturday 6.15

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5-5, then 2-2-2, first rep normal then second rep with 4s pause

WOD: 18m AMRAP
– Run 1 Mile (buy in) –
then AMRAP with rest of time:
15 Hang Squat Snatch 75/55
10 Squat Clean
5 Wall Climbs

S: Run 800m, Power Snatch, Power Clean
L1: Run 1200m, Power Snatch
Rx+: 105/75

Sweat
Core: 3 Rounds
35 Situps
60s Forearm Plank
25 KB Swings, eye high
– After 3 Rounds perform 35/30 Cal AB/Row

Conditioning: 18m AMRAP
Run 1 Mile Buy In, then with remaining time perform
15 KB Swings, full OH
10 Wall Ball
5 Wall Climbs

The Program
1. Strength and WOD

2. 5 Rounds
Row 1000m, rest 1:1

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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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