Tee Shirts Are Heeeeya!

Tee Shirts Are Heeeeya!

Terrible accent impersonation via text. Anyways, the t-shirts are finally in. I apologize about the long delay. We will never have that happen again because I am never using our longtime provider for apparel again. Because they are now terrible.

 

SATURDAY

CrossFit

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

WOD: 4 Rounds
Row 300m
7 Power Clean and Jerk 135/95

S: 75/55
L1: 95/65

Rx+: 155/105

 

Sweat

Core : 21-15-9
Plate Getup
Barbell Rollouts
Knee to Chest from Hollow Pos. with Barbell

 

Conditioning : 15 Minutes
Row 300m
7 KB Goblet Squat
10 Broad Jumps

 

The Program

1. Strength and WOD

Start a clock with the beginning of the EMOM and use it for remaining work
2. Jerk Work (any)
EMOM 10-15m : 1 rep each minute
– start at 70% max and increase as below (1 rep each minute). Stick to the % strictly..this is about volume not maxing out

70% (min 1), 70%, 73%, 73%, 75% (min 5), 78%, 78%, 80%, 80%, 83% (min 10), 83%, 85%, 88%, 90%, +90% (min 15)

  • If you fail past minute 10 then stop there

3. @ Minute 20 start 10 Minutes to find max x1 Thruster (from rack)

4. @ Minute 30 start : 8m AMRAP
2 Deadlift, + 80% 1rm
4 Burpee – Pull-ups

5. @ Minute 40 start : 100 Hollow Rocks

Info Request and Schedule Free First Class

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

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