Tuesday 12.4 : Toys for Tots

Tuesday 12.4 : Toys for Tots

Bring in your Toys for Tots to both locations up through December 15th!!!

 

TUESDAY

CrossFit

Strength : Power Clean and Jerk
E90s for 10 sets : 2 Power Clean + 1 Jerk

WOD : 21-15-9
Power Snatch 105/75
Pull-Ups
STOH
Pistols (alt)

S: 75/55, Jumping pull-ups, Jumping Squats
L1: 95/65, Banded Pull-ups, Scaled Pistols

Rx+: 125/85, CTB Pull-Ups

 

Strong

Lift: Power Clean and Jerk
E90s for 10 sets : 2 + 1

Accessory: 4 Rounds
20 Heavy KB Swing (full OH)
10 KB Push Press (single arm, each side), heaviest able
25 Push-ups

Conditioning : For Time
21 Power Clean
7 Wall Climbs
15 Power Clean
5 Wall Climbs
9 Power Clean
3 Wall Climbs
45 STOH

 

The Program

1. Strength and WOD

2. For time
30 Burpee + Muscle Ups

rest 5 full minutes then:

40/32 Cal AB
40 Burpees
30 Bench Press 225/135 or heaviest able x5 (when rested)

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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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