Weightlifting Wednesday

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Split Jerk Like This!!!

 

 

Weightlifting Class kicks off at 6:30pm. Come learn how to Snatch lots of weights.

 

WEDNESDAY

Strength : Deadlift
3-3-3-3-3

 

WOD: 100 Overhead Squat 115/80
4 Box Jumps every 75 seconds, 24/20

– 20 minute HARD time cap

S: 65/45, 75 Squats, 2 Box Jumps
L1: 95/65

Rx+ : 135/95

 

The Program (Double Session)

1. All Same as above

2. Snatch Work (if unable to make lifting class)
WARMUP : 3×3 tall snatch, super light weight

then 7×1 Power Snatch @ 80%, aiming to hit all 7

then EMOM 7m : 1 Squat Snatch, increase weight as able

 

New to the community?

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup