Thank you to those of you who came to support the community and the Holt Family of Charlestown who lost their home in a fire just 1 month ago. Hell it might not have been the biggest turnout but I appreciate the ones that came and represented the Lando name and made some new friends from Avalon in the process.

Thank you to the Avalon CrossFit community of members and especially coach Jackson for hosting, Jackson especially for preparing the entire facility.

MONDAY

BootCamp Sprint

1. Core Party
3m for each movement couplet
-Russian Twists with Medball/Lemon Squeezers, switch every 10 reps
-Sotts Press with MB/Plank Pushups, switch every 10 reps
-Supermans/Hollow Rocks, switch every 10 reps

2. Run 800m then
4 Rounds of
15 Wall Ball heaviest ball at least 8′ target or highest able
10 Ring Rows
5 Ring Dips
1 Wall Climb

CrossFit

Strength : Front Squat
3-3-3-3-3

– Start normal tempo wise, hold below parallel for 3 seconds, then stand as aggressively as possible all the way to standing. Hold the top for 8 seconds before next decent into squat.

WOD : 21-15-9

Front Squat 115/75
Toes to Bar
Double Unders (x3)

S: 75/55, situps sub for TTB, single unders (x5)
L1 : 95/65, Knee to Chest, Double Unders x2 or Single Unders

Rx+: UB Front Squats, Double Unders – 10 reps every stop until end

The Program

1. Strength and WOD Rx+

2. Build to heavy farmers carry (handles) in 5-6 tries, make all within 12 minutes

3. Snatch Work
a: 3×3 Snatch Balance (medium)
b: 3×2 Hang Power Snatch + OHS (medium-heavy)
c: 4×4 Double KB OHS, heaviest able

4. Banded GHD Hip Extension, 50 slow, perfect reps