Saturday 6.2

Saturday 6.2

SATURDAY

CrossFit

Strength : Overhead Squat

5-5-5-5-5

 

WOD : 5 Rounds
12 Power Snatch 95/65
9 Hang Clean and Jerk
6 Overhead Squat

 

Sweat

Core Work : 5 Rounds
10s Hollow Position Work (hold, kicks, rocks)
rest 10s
30s Forearm Plank Hold
Rest 10s

Rest 3:00 after last round then

5m AMRAP
5 V Ups
1 Wall Climb
10 Russian Twists (each side) 20/14
5 Burpees

 

Conditioning : 5 Rounds
Run 400m/20 Cal AB
12 KB Swing 53/35
12 Wall Ball 20/14
24 Walking Lunges

 

The Program

1. Strength and WOD

2. 3 Rounds
5 Rope Climbs
30/22 Cal AB
12 Squat Snatch 165/115

Rest 4:00 in between sets

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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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