Tuesday 4.9

Tuesday 4.9


Strength: Press
Find a 1 rep max Strict Press in 8 attempts

WOD: 2 Rounds
50 Double Unders
21 Push Press 115/75
10 Knees To Elbow
50 Double Unders
15 Overhead Squat
10 Knees to Elbows

S: 75/55, 75 Singles, Weighted Sit-ups or Knee to waist
L1: 95/65, 50 Mixed DU and SU, Knees to chest
Rx+: 125/85, UB OHS

Lift: Push Jerk

Accessory: Press

Conditioning: 2 Rounds
20/15 Cal Row
21 Push Press 115/75
20/15 Cal AB
15 Overhead Squat
100 Double Unders
20 Situps

The Program
1. Strength and WOD

2. For Time
30 Muscle Ups (ring) : 10m Time Cap
– EMOM perform 5 Strict HSPU

*If you cannot perform these movements well enough to finish in the time cap then perform a 10m EMOM, pick reasonable reps to get the volume work in.

3. Core WOD
3 Rounds
25 GHD Situps
20 KB Sumo DL High Pull 70/53
15 KB Front Squat 35/26 Each Hand

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