Saturday 6.8

Saturday 6.8

SATURDAY
CrossFit


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

WOD: “DT”
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean
6 STOH

S: 75/55
L1: 135/95
Rx+: 3 Bar Facing Burpees every bar drop

Sweat
Core: 21-15-9
Weighted MB Situps
MB Thrusters
Seated MB Press, feet off floor

then 3 Rounds

30 Hollow Rocks
30 Superman

Conditioning: 3 Rounds
Run 200m
12 KB Good Morning
Row 200m
12 KB Swings, full OH
Assault Bike 25/20 Cal
12 Push-ups, hand release

The Program
1. Strength and WOD

2. 5 Rounds
5 Wall Climbs
10 Strict Pullups

3. 50 Barbell Lunges, 155/105

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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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