WOD Posting Late Due to Maintenance

WOD Posting Late Due to Maintenance

TUESDAY

CrossFit

Strength : Push Press
3-3-3-1-1-1

WOD : 10 Minute AMRAP
5 Hang Squat Clean + Thruster 135/95
10 Pull-Ups
15 Box Jumps 24/20 (full stand)

**H.Sq Clean + Thruster means do a hang squat clean then a thruster as each rep. So for 5 reps you would do 5 hang squat clean and 5 thrusters total, done as 1 hang squat clean then 1 thruster = 1 rep.

S: 75/55, Jumping Pull-ups, step ups
L1: 115/75, Scaled Pull-Ups,

Rx+: 165/115, CTB Pull-Ups

 

Strong

Lift : Split Jerk
1-1-1-1-1

Accessory : Bench and Strict Pull-Ups (wide grip)

Conditioning : 10 Minutes
5 STOH 135/95
10 Hang Clean
15 Step Ups 53/35 KB at chest

 

The Program

1. Strength and WOD

2. Kitchen Sink
a: STOH
5 @ 70% E30S for 5 sets, rest 1 full minute after last round
b: HANG POWER CLEAN
5 @ 205/135 E30s for 5 sets, rest 1 full minute after last round
c: SQUAT CLEAN THRUSTER
AMRAP 2 Minutes : Squat Clean Thruster use 80% 1 rep max squat clean and jerk, rest 1 full minute after end then
d: MUSCLE UPS
AMRAP 3 minutes

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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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