Tuesday 11.27

A lot of sore, tight bodies today. Keep the mantra in your head the first few days back that you can’t make up for lost time, you can only move forward. And take what your body gives you. You cannot push yourself through whatever you feel after a break that isn’t fitness friendly or you will just hurt yourself and need more of a break! Take it as it comes this week, the programming will be guided this way.

 

TUESDAY

CrossFit

Strength : Press
1 rm PR attempts

WOD: 9m AMRAP
7 Thrusters 115/75
14 Pull-ups

S: 75/55, Jumping Pullups
L1: 95/65, Scaled Pullups
Rx+: 135/95, CTB

 

Strong

Lift: Squat Clean
EMOM 12m : 2 Reps

Lift 2: Press
3-3-3-3-3

Conditioning : 12m AMRAP
9 Thrusters
21 KB Swings 53/35

 

The Program

1. Strength and WOD

2. 12m AMRAP
50′ Broad Jumps
15 HSPU
7 SA KB Squat Clean Thruster 70/53 (each side)
5 Burpee + Muscle Up

New to the community?

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