Tuesday 9.25

TUESDAY

CrossFit

Strength : Hang Clean Complex, 6 sets done E90S
1 Hang Power Clean + 1 Hang Squat Clean

WOD : 12m AMRAP
12 KB Swing 53/35 (OH)
10 Wall Ball 20/14
8 Box Jumps 24/20
6 KB Sumo DL High Pull
4 KB STOH (each arm)
2 KB Thruster (each arm)

S: 35/26, Step Ups
L1: 35/26, Box Jumps
Rx+: 70/53, 30/24

 

Strong

Lift : Hang Clean Complex

6 sets E90S 1 Hang Power + 1 Hang Squat

Accessory : Deadlift
EMOM 10m : 2 Reps

Conditioning : 12m AMRAP
12 KB Swing 53/35
12 Box Jumps 24/20
12 Wall Ball 20/14

 

The Program

1. Strength and WOD

2. 3 Rounds
EMOM 5m : X Muscle Ups
– rest 1 full minute after 5th before next round

X = any number you can maintain +/- 2 reps throughout 5 minutes

3. 3x Through NFT
5 Clean Deadlift 75% Max DL
10 Standing DB Bent Over Row, double DB
15 KB Goblet Squat, stupid heavy

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.

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