Saturday 9.21

Saturday 9.21

SATURDAY
CrossFit

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

WOD: 3 Rounds
Run 400m
12 Power Clean and Jerk 95/65
15 Pull-ups

S: Run 200m, 75/55, Jumping Pull-ups
L1: Run 300m, 75/55, Banded Pull-ups
Rx+: 115/75, CTB Pull-ups

Sweat
Core: EMOM 10m
10 Russian Twists (each side)
8/5 Cal Assault Bike

Conditioning: 3 Rounds
Run 400m
12 Wall Ball 20/14
15 Jumping Pull-ups
THEN 3 Rounds
Row 500m
15 Weighted Situps 20/14 MB

The Program
1. Strength and WOD

2. 50 Overhead Squat 185/125*
-EMOM 4 Box Jumps 30/24
*(or 165/115, whatever you are able to do at least 5 UB reps when fresh)

Click Here to Schedule a Free First Class→

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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