Tuesday 12.11

Sweatshirts will get final proofs for designs to post I am told tomorrow. Yay! Be sure to check for order forms and get your orders in so we can turn around before Christmas!

 

TUESDAY
CrossFit

Strength : Power Clean
EMOM 12m : 1 Rep

WOD : 12m AMRAP
15 Pull-ups
35 Double Unders
5 Power Clean 135/95

S: Jumping Pull-ups, 60 Singles, 75/55
L1: Scaled Pull-ups, Mixed DU and Singles, 115/75

Rx+: 165/115

 

Strong

Lift: Power Clean
EMOM 10m : 1 Rep

Accessory: Clean Deadlift
5×3, done E90s

Conditioning: 12m AMRAP
20 Jumping Pull-ups
20 Cal AB
5 Power Clean, heavy

 

The Program

1. Strength and WOD

2. 5 Rounds
5 HSPU to 5″ deficit
5 Overhead Lunges 165/115, each leg
10 GHD Situps
2 TGU 70/53 each side

  • Do this with intensity but also focus on getting each movement as close to RX as able.
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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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