Wednesday 5.8

Wednesday 5.8

WEDNESDAY
CrossFit
Strength: Squat Clean and Jerk
EMOM 12m : 2 Clean + 1 Jerk

WOD: 21-15-9
Power Snatch 95/65
Front Squat

Sweat

Core: 3 Rounds, 10s on 10s off, work through list
Hollow Hold
Hollow Rocks
Hollow Flutter Kicks
V Ups
Lemons

Conditioning: 15m AMRAP
21-15-9
Cal AB/Row
KB Swing
KB Goblet Squat
Weighted Situps

The Program
1. Strength and WOD

2. 4 Rounds
Run 600m
20 KB Swing 70/53
10 Burpee Box Jump 24/20

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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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