Wednesday 12.5

Wednesday 12.5

WEDNESDAY

CrossFit

Strength : Thruster
a: 8 minutes to find a heavy x3
b: EMOM 6m : 1 heavy rep

  • All from rack

 

WOD: 3 Rounds
5 Deadlift 255/175
75 Double Unders
5 Deadlift
15 Toes to Bar

S: 135/95, 150 Singles and MB Weighted Situps
L1: 225/155, Mix DU and Scaled TTB

Rx+: 315/225

 

Sweat

Core : 12m AMRAP
Row 20 Cal/AB 20 Cal
40 Barbell Rollouts
30 Plank Push-ups
20 Hollow Rocks
10 Plate Getups

Conditioning : 3 Rounds
15 KB SDLHP
75 Double Unders/150 Singles
15 KB SDLHP
15 Russian Twists (each side)
15 MB Situps

 

The Program

1. Strength and WOD

2. EMOM 12m : 1 Snatch Balance + 1 Squat Snatch (take SB from rack then SS from floor)

3. 4 Rounds
7 Hang Power Clean 185/135
17 GHD Situps
7 Strict HSPU

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup