Thursday 1.3

Thursday 1.3

THURSDAY

CrossFit

Strength : Deadlift
3-3-3-3-3

WOD: 4 Rounds, each round 2:30 with 1:00 rest after
AMRAP
5 Front Squat 135/95
7 Ring Dips
5 Box Jumps 24/20 (full stand)

S: 75/55, Push-Ups, Step Ups
L1: 115/75, Banded Ring Dips or Push-ups

Rx+: Ring Dips from MU, 30/24

 

Strong

Lift: Clean
EMOM 12m : 2 Power Clean

Accessory; Deadlift
3-3-3-3-3

Conditioning : 4 Rounds, each round 2:30 with 1:00 rest after
5 Front Squat 135/95
7 Ring Dips or Push-ups
5 Box Jumps 24/20

 

The Program: Rest

This will get us back on track work day wise so take the extra rest day this week if you already did. If you think you are in need of work then do the class work but nothing more.

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