Saturday 8.24

SATURDAY
CrossFit

Strength: Thruster
5-5-5-5-5

WOD: 21-15-9
Deadlift 245/165
Ring Dips

S: 135/95, Push-ups
L1: 185/125, Banded Dips

Rx+: 315/225, Dip From Muscle Up

Sweat
Core: 3:00 AMRAP each grouping, 1:00 rest between each
a: 5 Burpees, 10 Lunges, 15 Situps
b: 20 Russian Twists (10/10), 10 Wall Ball
c: Plate Getups/Weighted Situps

Conditioning: 15m AMRAP
25/20 Cal AB
20/17 Cal Row
10 Broad Jumps
10 Box Jumps
3 Wall Climbs

The Program
1. Strength and WOD

2. Low Bar Back Squat
5-5-5-5-5

3. 2m on, 1m off, 4 Rounds AMRAP
5 Clean and Jerk 185/125
30 Double Unders

– start where you leave off each time

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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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