This Saturday Schedule Changes (Woburn Only)

1. Competitor Group Session : 8:30a-10:00a

2. 12pm Class : Canceled. 10:00 AM WILL BE THE ONLY GROUP CLASS AT WOBURN THIS SATURDAY

3. Open Gym: 11a-1pm

BUY IN FOR THE KICKSTARTER LIFESTYLE CHALLENGE!!!

$20, CASH ONLY, BY FRIDAY 1.22.16. CHALLENGE STARTS MONDAY 1.18.16

Also, keep in mind the CrossFit Lando Anniversary Party will be a weekend coming up. If you have trips planned in February on weekends let me know ASAP! We want as many people from both gyms there as possible so will plan around what we can.

FRIDAY

Strength : Power Clean + Jerk

3(1)-3(1)-3(1)-3(1). tng reps

– 3 Power Clean + 1 Jerk with last rep

WOD : “Heavy Burped Up Grace”
30 Power Clean and Jerk 155/105

– EMOM perform 3 Lateral Burpees over Bar

S: 95/65
L1: 135/95

Rx+: 185/135

The Program

1. Strength and WOD Rx+

2. High Bar Back Squat
1) 1-1-1-1, working up to 90% 1rm in those 4 sets
2) 5-5-5 @ 80% of above 1
3) EMOM 3m : 3 Lunges (each leg) bar on back

3a: 4×7 Walking RDL (each leg) 70/53# KB each hand, rest :60
3b: 4×12-25 TTB, rest :60

– On TTB, this is to practice recognizing your sub max effort of 90-95%. This is the set that you can continually repeat in a Comp WOD where your posterior is lit (RDL) but you need to get a certain number to be competitive EVERY SET.