Tuesday 7.31

Tuesday 7.31

TUESDAY

CrossFit

Strength : Thruster
EMOM 12m
Min 1-4: 3 Reps
Min 5-8: 2 Reps
Min 9-12: 1 Rep

WOD : 3 Rounds…Scale this VERY heavy. It should be a struggle to do the 7 UB.
75 Double Unders
7 STOH 155/105

S: 150 Singles, 75/55
L1: 50 DU or Mix 75, 135/95

Rx+: 185/135

Comp Rx+ : 225/150

 

Strong

Lift: Hang Clean and Jerk
EMOM 8m : 2 Reps
then EMOM 4m: Full Clean and Jerk: 1 rep

Accessory: Bench Press
3-3-3-3-3

Conditioning: 3 Rounds
Row 500m
7 STOH

 

The Program

1. Strength and WOD

2. EMOM 14m
O: 7 Burpees
E: 2 Deadlift

Wear weight vest entire time, DL should be near 2 rep max. If no vest then do 10 Burpees per round and scale even heavier for DL.

rest 2 min then 4m AMRAP
Bar Muscle Ups

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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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