This coming weekend is a very special one, being both Memorial Day and the first ever appearance by CrossFit Lando as a team at the Reebok CrossFit Games East Regional. This is a big event and something that all Landos have the right to be proud of and enjoy. Since Jack, Stacey, Sarah, and I are all part of the team, we will be severely limited on coaches. Flav is amazing but is only one man!
Therefore, we will be closed after the 12pm class on Friday for the remainder of the weekend. We will re-open on Tuesday at 530am. Thank you in advance for understanding!
If you are interested in making it down to Hartford tickets are still available!
MONDAY
Core Conditioning
Core Work : 3 Rounds
10 Hanging Tuck/Toes to Bar (strict)
20 Russian Twists
30 Weighted Situps
40 Superman
Conditioning : 20m AMRAP
Run 800m
50 Double Unders/100 Singles
20 KB Swing 53/35
CrossFit
Strength : High Bar Back Squat
5-1-5-1-5-1…
WOD: 15 Minutes
Row 2000m
20 Overhead Squat @ BW
AMRAP Deadlift @ BW
S: Front Squat @ 50% BW
L1: 75% BW/100% BW
WL : Hang Clean, EMOM 10m : 1 Power + 1 Squat
The Program
1. Strength : High Bar Back Squat
5-1-5-1-5-1…
2. WOD: 15 Minutes
Row 2000m
20 Overhead Squat @ BW
AMRAP Deadlift @ BW
3. WL work
4a: 5×20 Russian Swing (heaviest able), no set rest
4b: 5×15 weighted (at chest) situps, rest :60
