Wednesday 9.19

WEDNESDAY

CrossFit

Strength: Deadlift + Box Jumps
E2M for 6 sets : 5 DL + 5 BJ, heaviest and highest each set

WOD : 20m AMRAP
7-5-3 of
Sumo DL High Pull 95/65
Lateral Burpee Over Bar
Pull-ups
– rest 90s after each round. Score is total rounds + reps.

S: KB SDLHP 35/26, Jumping Pull-ups
L1: 75/55 Barbell, Banded Pull-ups

Rx+: 135/95, CTB Pull-Ups

Sweat

Core Work : 3 Rounds
30 Hollow Rock
30 Hollow Flutter Kicks (15/15)
30 Supermans
30 Cal Row

Conditioning : 20m AMRAP
12 SDLHP with KB 53/35
5 Burpees
8 SDLHP
5 Burpees
4 SDLHP
5 Burpees
– rest 90s

 

The Program

1. Strength and WOD

2. 5 Rounds
5 Bench Press, heaviest able UB
5 Squat Clean, heaviest able TnG
5 Cal AB Arms Only
5 GHD Situps, weighted 45/35 at chest
Rest 1:00

Increase weight as able

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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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