Saturday 6.16

Saturday 6.16

SATURDAY

CrossFit

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

WOD : Partner WOD, 3 Rounds for Time
Row 250m
20 SA KB Front Squat, 10 each arm, KB held at front rack position, 53/35 KB
8 Burpees
– Rest 45s from last partner finishing, then alternate who starts each round

S: 35/26 Goblet Squats
L1: 35/26 SA KB FS

Rx+: 70/53 KB

 

Sweat

Core : 15m AMRAP
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Alternating Knee to Elbow (5/5)

Conditioning : Partner WOD if able
3 Rounds
Row 250m
15 KB Goblet Squats
10 KB Swing, eye high
5 Burpees
– Rest 45s from last partner finishing, then alternate who starts each round next round

The Program

1. Strength and WOD

2. 21-15-9
STOH 185/135
GHD Situps
Hang Power Clean

rest exactly 5m then

12-9-6
Deadlift 335/225
Strict HSPU

New to the community?

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.

Please sign up below and a coach from our staff will reach out to you with information.

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