Tuesday 10.23

TUESDAY

CrossFit
Strength : Push Jerk
5-5-3-3-1-1

  • All sets should be 80% or higher

 

WOD : 4 Rounds of the following, 20s of work at each movement
Push Jerk 95/65
– rest 10s
Hang Power Snatch
– rest 10s
Air Squat
– rest 1 minute

THEN 4 Rounds of the following, 20s of work at each movement
Push-Ups
– rest 10s
Pull-ups
– rest 10s
Burpees
rest 1 minute

Score is total reps

S: 75/55, Scaled Push-ups, Jumping Pull-ups
L1: 75/55, Banded Pull-ups
Rx+: 115/75, Bar Muscle Ups

 

Strong

Lift : Snatch
EMOM 12m : 2 Squat Snatch

Accessory : 5×3 Behind Neck Jerk (push)

Conditioning : 4 Rounds of the following, 20s of work at each movement
Push Jerk 95/65
– rest 10s
Hang Power Snatch
– rest 10s
Air Squat
– rest 1 minute

THEN 4 Rounds of the following, 20s of work at each movement
Push-Ups
– rest 10s
Pull-ups
– rest 10s
Burpees
rest 1 minute

 

The Program

1. Strength and WOD

2. 3 Rounds
40/35 Cal AB
20 Box Jumps 24/20
10 Thrusters 115/75

Rest 3:00

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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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