Wednesday 4.10

Wednesday 4.10

WEDNESDAY
CrossFit
Strength: Squat Clean and Jerk
EMOM 6m: 1 SC + 2 Jerk
EMOM 6m: 1 SC + 1 jerk
EMOM 3m: 1 SC + 1 Jerk or just 1 SC if failed jerk

WOD: EMOM 10m
9 Pull-ups
9 Bar Facing Burpees

– Every round unfinished = 100m run IMMEDIATELY AFTER workout. If athlete does not complete a round THEY MUST SIT THE NEXT and that counts as ONLY 1 UNFINISHED.

SWEAT
Core:  2:00 ME Forearm Planl, right into 1:00 ME Situps
– rest 1:00
1:00 ME Hollow Rocks, right into 1:00 ME Side Plank, then 1:00 other side plank

Rest 1:00

60 Russian Twists (30/30)
60 Flutter Kicks holding MB straight over chest/head
60 Bicycle Situps

Conditioning: EMOM 10m
12 Jumping Pull-ups
9 Burpees

The Program
1. Strength and WOD

2. 10 Rounds, each round 2:00
5 DB Burpee + Squat Clean Thruster 35/25
5 DB Thruster
5 DB Box Step Over, DB in both hands
5 DB GTOH

3. Row 2000m @ 90% pace

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. 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