Saturday 9.28


SATURDAY
CrossFit

Strength: High Bar Back Squat
5-5-5, 50-75% 1rm, then 1-1-1-1-1-1, increasing from 75% on, 3s pause in bottom

WOD: 3 Rounds
Run 400m
40 Double Unders
20 Pull-ups
15 Thrusters 95/65

S: 80 Singles, Jumping Pull-ups 10 Thrusters 75/55
L1: Mixed SU and DU, Banded Pull-ups, 75/55
Rx+: CTB Pull-ups

Sweat

Core: 21-15-9
Barbell Rollouts
Plate Getups (x2 for weightd situps)

Conditioning: 3 Rounds
20/16 Cal AB
Run 400m
Row 300m
40 Double Unders

The Program
1. Strength and WOD

2. 4 Rounds
6 STOH 165/115
16 GHD Situps
25/20 Cal AB
– Rest 2:00

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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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