Wednesday 3.20

Wednesday 3.20

WEDNESDAY
CrossFit

Strength: Hang Squat Clean
4-4-2-2-1-1-1

WPD: 5 Rounds
12 Deadlift 155/105
15 Wall Ball 20/14

S: 115/75
L1: 135/95
Rx+: 185/135

Sweat
Core:  3 Rounds, 10 Minute Cap
50 Hollow Hold Flutter Kicks
20 (10/10) side plank hip raises
20 Plank Push-ups
20 Weighted Situps w MB
30 Russian Twists (15/15)

Conditioning: 5 Rounds
15 KB Swing, eye high 53/35
15 MB Thruster 20/14
15 Burps
15 Straight Leg Toe Touches

The Program
1. Strength and WOD

2. 5 Rounds
5 Power Snatch, heaviest able, increasing each round
40 Double Unders
– rest 1:00 after each round

rest 2:00 then

3. 50 Burpee to 6″ Target for Time

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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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