Shelter From the Storm: No 7:30pm Class on Mondays til Further Notice

httpv://youtu.be/tZQR-o4nO1E

 

Try imagining a place where it’s always safe and warm
“Come in,” she said, “I’ll give you shelter from the storm”

 

No 7:30pm class on Monday: For the foreseeable future we will be having no 7:30pm class on Monday. This is for training for the team for the 2015 Reebok CrossFIt Games, a great and unique opportunity for some of the members of CrossFIt Lando.

There will be Open Gym from 7:30-830pm on Monday starting tomorrow and while this period continues. The gym will close at 8:30pm even if Operation Lando training isn’t done.

Weather Update: We will be open as long as we can tomorrow which I am planning on being through the entire day and night. Get your work in while you can as it looks like we will be closed on Tuesday for at least some part of the day. You can count on classes all the way through the Noon for tomorrow. After that we will see how the weather is. I am assuming we will be good all day and night.

 

MONDAY

Core Conditioning

Core Work: 42-30-18

Side Plank Ups (each side)
Plank Ups
Forearm Plank Hold (seconds)
Abmat Situps

WOD: 3 Rounds
:30 @ 70%
:40 @ 80%
:50 @ 90%
:60 @ 100%
rest :30

BASE

Strength: Hang Clean and Jerk
5×3+1

– Find a max 3 hang clean + 1 jerk, squat clean and split jerk

WOD: “11.3”

5m AMRAP
Squat Clean and Jerk, 165/115

– The jerk can be a squat clean thruster

 

PLUS

Strength: Hang Clean and Jerk
5×3+1

– Find a max 3 hang clean + 1 jerk, squat clean and split jerk

WOD: “11.3”

5m AMRAP
Squat Clean and Jerk, 165/115

– The jerk can be a squat clean thruster

 

SkWAT Team: High Bar Back Squat

2×6 @ heaviest able, then 5×1 @ heaviest able

 

THE PROGRAM

1. Strength: Hang Clean and Jerk
5×3+1

– Find a max 3 hang clean + 1 jerk, squat clean and split jerk

2. WOD: “11.3”

5m AMRAP
Squat Clean and Jerk, 165/115

– The jerk can be a squat clean thruster

Rest 2 minutes after last minute then:
40 Burpees AFAP, 3 minute time cap

3. SkWAT Team: High Bar Back Squat
2×6 @ heaviest able, then 5×1 @ heaviest able

4. Core Work
a: 4×6 standing DB oblique crunches (each side), rest :60
b: 4x30s weighted forearm plank, rest :60

5. Row 500m, rest :30, row 500m, Break Yourself!