Wednesday 9.18

Wednesday 9.18

WEDNESDAY
CrossFit

Strength: Deadlift + Burpees
– EMOM 14m
O: 3 Deadlift, increase as abl
E: 5 Bar Facing Burpees

WOD: EMOM 10m
3 Squat Clean 135/95
8 Toes to Bar

*Challenge yourself with the weight

S: 75/55 SC from Hang, 6 Scaled TTB (Knees to Chest or Elbows)
L1: 115/75, 6 TTB or Scale
Rx+: 165/115, 10 TTB

SWEAT
Core: 5 Rounds
10 Barbell Rollouts
5 Plate Getups, 35/25
– Then perform 25/20 Cal AB or Row or Run 400m

Conditioning: 5 Rounds, 90s each movement
Goblet Squats
Burpees
Wall Climbs
– Rest after each round

The Program
1. Strength and WOD

2. 3 Rounds
20 Strict HSPU
15 Burpee (no jump)
4×50′ Farmer’s Carry 75/55 or heavier
10 DB Deadlift 75/55 or heavier each hand




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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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