Wednesday

Wednesday

WEDNESDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-3-3, pause in bottom of squat on 2nd rep

 

WOD : For Time
2-4-6-8-10-12
Front Squat 135/95
Power Snatch
– 4 Bar Facing Burpees after 4-8-12 Set

Rx+: 165/115

 

Sweat

Core : 30 Plate Getups
Every 90s perform 5 Jumping Pull-ups

 

Conditioning : 5-10-15-20-15-20-15-10-5
Medball Thruster
– after each set perform 4 Burpees

 

The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
30/25 Cal AB
12 Deadlift @ 1.5BW

New to the community?

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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