We have had some amazing events the past two weekends. This past weekend was awesome at the American Weightlifting Nationals with 4 Landos taking podium spots and one of them, Sarah Lando, taking 2nd place overall of all female lifters based on bodyweight and weight lifted. Stacey, Sarah, Molly, and April all took 1st place in their respective weight classes! The men did a heck of a job too with many PRs by Brian, Ben, Dan, and Jack “J-Man”.
As always I have to say thank you to the volunteers. Kyle and Tim legit stayed on the platform for 10 hours changing plates, Stacy D. ran the desk all day, and Christina, Flav, Jack, Stacey, Andrea, all devoted hours of their Saturday to help put on a great event. Sorry for anyone I might have forgotten!
Finally a week with a full schedule Sunday to Sunday! Get in here and get fit!
MONDAY
Core Conditioning
Core : Stacey’s Funhouse
WOD : 15m AMRAP
20 Toes to Plate 45/35
20 Situps
20 Cal Row
20 Split Jumps (total)
CrossFit
Strength : Deadlift
5-5-3-3-2-2
WOD : 3 Rounds
15 Toes to Bar
25 KB Swings 53/35
45 Air Squats
Run 300m
L1 : Hanging Tuck, 35/26
Rx+ : 70/53
The Program
1. Strength : Deadlift
5-5-3-3-2-2
2. WOD : 3 Rounds
15 Toes to Bar
25 KB Swings 70/53
45 Air Squats
Run 300m
3. Low Bar Back Squat
3-3-3-3, heavy
4. Yoke Carry
5×50′, max able
5. EMOM 8m
5 Box Jumps, highest able (try to increase throughout)
