Tuesday 1.15

TUESDAY

CrossFit

Strength : Split Jerk
5-5-5-5

WOD : 21-15-9
STOH 95/65
Squat Clean

S: 75/55, Power Clean
L1: 75/55

Rx+: 115/75, All Push Press with No Jerks

 

Strong

Lift: Split jerk
5-5-5-5

Accessory: Push Press
2-2-2-2-2

Conditioning: 21-15-9
STOH 95/65
Squat Clean
Cal AB

 

The Program

1. Strength and WOD Rx+

2. 3 Rounds
20-40 CTB Pull-ups, biggest set(s) possible
rest 20s (transition)
20 GHD Situps
rest 1:00

– On CTB do however many sets gets you into that range. Preferably 1-2 sets max. Rest as much as needed between sets if needed

3. EMOM 8m
7 Squat Clean Thruster 75/55

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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.

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