Tuesday 3.20

TUESDAY

CrossFit

Strength : Power Clean and Jerk
EMOM 3m : 3 Reps
– rest 1m  after each 3m
repeat x4, increase weight after each set of 3 min work cycles

 

WOD : For Time
30 Wall Ball 20/14
– then 2 Rounds
10 STOH 135/95
30 Toes to Bar
60 Double Unders
– then 30 Wall Ball

S: 95/65, 100 Singles
L1: 115/75 Scale DU Accordingly

Rx+: 205/135

 

Strong

Lift: Push Press+ Push Jerk
6×3+3

Accessory: Bench Press
5-5-5-5

 

Conditioning : 3 Rounds
10 STOH heaviest able
30 Wall Ball 20/14
50 Double Unders/100 Singles

 

The Program

1. Strength and WOD

2. 10m Weakness Work

3. 5 Rounds
3 Wall Climbs
Toes to Bar, UB
5 Squat Snatch @ 80% Max

Click Here to Schedule a Free First Class→

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