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.

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.

Intro Signup