CROSSFIT LANDO OPEN 

• INFO: Teams are being drafted tonight!!! Information will be coming tomorrow night in the blog post but plan on start time around 11:00am so arrival anytime 10:00am on. Check in will end at 10:30am. More in depth info tomorrow night. This means everything from timing to rules and regulations.

• SCHEDULE CHANGES: There will be no 6:30pm class tomorrow (Friday) night at Canal Park, and the class schedule for Saturday at BOTH locations will be 9:00am only.

• Thank you all for being understanding of the changes needed to be made for the competition as well as bearing with me this week as we were short staffed. Things will be looking up in many ways and very soon!

FRIDAY

Bootcamp Sprint

1. 21-15-9

Jumping Pull-ups
Burps (feet to hands)

rest 3 minutes then 100 hollow rocks , 8 minute cap

then

2. Conditioning

Row 1000m
Max HS Hold/Straight Arm Plank Hold accumulated in 7 minutes

– every drop/fall perform 1 Bear Complex 95/65 (power clean  + front squat + STOH + back squat + stoh)

CrossFit

Strength : Deadlift

4-4-4-2-2-2

WOD : “Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

S: 135/95, Push-ups
L1: 185/135, Scaled HSPU

Rx+: 315/205, Strict HSPU

– 12 minute time cap

The Program

1. Strength and WOD Rx+

2. 6m AMRAP
1 set of UB Thrusters 115/75, move AFAP. Stopping anywhere constitutes as breaking
1 UB set of Bar MU, same stopping parameters

3a: 3×5 (each leg) single leg standing lunge squat, weighted with KB at side, rest :60
3b: 3×2 muscle snatch from low hang position, rest :60

4: 50 GHD Press, 75/55