As mentioned over the weekend we have some low numbers for the weightlifting competition which means we are postponing. We get it, summer weekends are few and far between, especially with how this summer has started!
No fret or fear, however, as one loss just can mean another gain! More details will be announced with an OFFICIAL announcement at the end of this week, but we are going to do our first ever End of Summer In House Competition and Block Party!
I’m talking dunk tanks for a chance to dunk your favorite/most hated coaches, wine toss, canjam, and in house/local vendors all set up in the parking lot complete with doggie day care so you can bring your favorite pet while you crush weights and earn your post competition beers. Yes, this party follows the competition of the year, our 2nd Annual In House Throwdown! We will be putting on the most amazing block party Charlestown and/or the CrossFit Lando community has ever seen!
Stay tuned. This is going to be awesome!
1. 30s work, 30s rest, 15 total minutes
1-5: 20 Flutter Kicks (hollow hold), AMRAP Supermans
6-10: 15 Situps, AMRAP Hollow Hold
11-15: 5 Burps, AMRAP Forearm Plank
2. Conditioning : 15m AMRAP
10 Clapping Push-Ups
10 Jumping Pull-Ups
Strength : EMOM 12m
Odd: 3 Bench Press
Even: 30 Double Unders or 50 Single Unders
- Heaviest able both movements
WOD : 8m AMRAP
10 KB Swings 53/35
L1: Scaled Push-Ups, 35/26
Rx+: HSPU, 70/53
Odd: Hang Clean
Even: Push Press
1. Strength and WOD (GHD if able)
2. Snatch Work
– E90S for 7 Sets : 1 Hand Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch with 3s hold in bottom
– EMOM 6: 2 Squat Snatch + 1 OHS with 3s pause in bottom
3a: 4×4 Snatch Deadlift, 3s Pause above knee, 3s pause at top, TnG, rest 60s
3b: 4xME strict pull-ups in 30s, rest 60s
4. 5M AMRAP
Rope Climbs, hardest able consistently moving, at least 7 total reps