Thanksgiving Week

Thanksgiving Week

Schedule is as follows: Monday and Tuesday normal. No 7pm on Wednesday. Closed Thursday and Friday. Regular schedule Saturday and Sunday.

Fun “Massacre” WOD on Wednesday. Come get it!

 

MONDAY

CrossFit

Strength : Overhead Squat
5-4-3-2-1

WOD : 8m AMRAP
5 Pistols (each leg)
10 Power Snatch 95/65

S: 10 Air Squats, 75/55
L1: Scaled Pistols, 75/55

Rx+: 115/75

 

Sweat

Core: 10m AMRAP
10 Knees to Shoulders
5 Wall Climbs
5 Dragon Flag, 5s tempo
10 Situps

Conditioning : 20m AMRAP
5 Pistols (each leg)
10 Jumping Squats
Run 400m
15 Situps

 

The Program

1. Strength and WOD

2. Snatch
a: Build to a 2 rep Hang Squat Snatch in 15 Minutes
b: Drop to 60% of that then take 15 Minutes to find 1 rep max Squat Snatch from floor.

  • For both, increase only 5-10#. This should be about volume and perfection.  Building volume of perfect reps.

3. Low Bar Back Squat

5 @ 70%
3 @ 75-80%
1 @ 85%
[email protected] 75%
3 @ 85%
1 @ 90%

  • Done E2M Style
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.

Please sign up below and a coach from our staff will reach out to you with information.

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