Weekend

 

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I go to bed fearing for my life every night…

 

 

It seems like forever that we had a normal weekend schedule at both Lando compounds. This weekend is all systems go including Strongman at 11am on Sunday!

 

Couple of notes : Sweatshirts are in. Check in at the desk and ask a coach or admin to help you with your order. If there are any mistakes they will be fixed in time but we need to wait until everyone gets their order picked up. Unfortunately if its a size mistake we cannot just replace it as we have exact numbers for the time being. If additional sweatshirts need to be made due to a mistake it will be fixed.

 

 

 

SATURDAY

 

Early Crew (Woburn) : 8:30 arrival, ready to go by 8:45. Try your best to get in early or on time.

 

Strength : 15 minutes to find a 3 rep max tng Power Snatch
then EMOM 7m
2 Power Snatch with 5 second pause at waist in full standing after 1st rep

 

WOD: For Time
15 squat snatch, 155/105
30 toes-to-bars
30 box jumps, 24-inch/20
20 ring dips
30 double-unders
15 thrusters, 155/105
30 hang power clean
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

 

Extra Work
– Spend 20 minutes working on your weakness (skill/BW only). 10-15m EMOM volume training. Then 20-30 min mobility.

 

 

SATURDAY

 

Strength : Deadlift
Find a 5 rep max in 4-5 attempts

 

WOD: For Time
Row 2500m
225 KB Swings 53/35

 

Every 75 seconds perform 2 – 75′ Sprints, 1 without KB and 1 holding KB (Woburn = length of floor, CP = 1 Canal Sign). Partners run together and hand off KB at turn around.

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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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