Tuesday 2.13

Tuesday 2.13

Remember tomorrow it isn’t just your significant others who need to feel loved. You have mothers and fathers out there too.

Weightlifting Seminar Signups : A Few Spots Left!!!!

 

 

TUESDAY

 

CrossFit

Strength : Hang Snatch
2-2-2-2-2-2, unbroken
– S-Rx: Power or Choice
– Rx+: Squat

– This is not a scaling dictation like a WOD, just a guideline and what you should strive to do based on your usual scale and ability

 

WOD: 4 Rounds
5 Hang Squat Clean 155/105
10 Burpees (lateral over bar)

– This should be difficult but doable to get all 5 UB. Real gut check.

S : 75/55
L1: 135/95
Rx+: 185/135…This should be the goal of anyone hoping to do the Open at a competitive level, whatever competitive level that is

10m Time Cap

 

Strong

Lift : Hang Snatch
Drills and Skills from the master Bud

Accessory : Snatch Deadlift

Conditioning : 3 Rounds
12 Hang Power Snatch 95/65
12 Burpees
12 Cal Row, Arms Only

 

The Program

1. Strength and WOD

2. EMOM 21m
1: 2-5 Muscle ups (ring, scale to strict Ring PU)
2: 3x 1 Snatch Push Press + 3 OHS @ 155/105
3: 12 KB Swing 88/70 or heaviest able UB very difficult

rest 1 minute then 5M AMRAP 12 UB TTB, must be UB so rest as needed. Scale to 8 minimum. Do GHD Situps if cannot do 1 set

3. EMOM 6m
20-40 Double Unders

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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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