Want to have a little competitive fun before the Reebok CrossFit Opens start? Want to throw some weights around with your fellow Landos, coached by either yours truly or Stacey?

 

Im excited and proud to announce the Inaugural CrossFit Lando Weightlifting Open, Saturday February 20th, from 11ish til 4 ish. This will be an all levels, all ages, all experience fun competition where you will compete in a real weightlifting event (Snatch then Clean and Jerk) on one of two teams lead by your two leaders. For $30 you get a crack at some great prizes, a T Shirt, and what is sure to be one of the more fun afternoons in Lando history.

 

Signups will start soon. Clean out your calendar for that day and get ready to throw down. You will be scored based on bodyweight so there is no need to worry about being “good enough”. If you can perform those lifts with an empty bar you can do this! 

 

Challenge Note: Let’s get the point situation cleaned up for good. On a day you workout you can get 6 points since you get the Food +2, Water +1, Sleep +1, WOD +1, Supplement +1. On a day you DONT workout you can get 4 points with Food +2, Water +1, Sleep +1. You DONT get WOD or Supplement bonus on days you don’t workout, and reminder only 4 days can be counted for both of those workout related bonuses!

 

 

WEDNESDAY (already???)

 

Strength : Clean and Jerk
EMOM 12m : 2 Hang Clean + 1 Jerk

 

 

WOD : 10m AMRAP
5 Clean and Jerk 95/65
10 Ring Dips
15 Power Snatch

 

S : 65/45, 10 Push-ups
L1: 75/55

 

Rx+ : 115/75

 

 

The Program

 

Start #1 exactly 5 minutes after finishing WOD. Clock is running. Move on if you don’t complete the work in the time allotted. 

 

1) In 4 Minutes complete:
 3 Rounds
10 Thrusters 135/95
2 Rope Climbs, 20′

 

2) In 4 Minutes complete:
140 foot HS Walk
20 Burpees

-If you fall on HS, start at closest 4′ mark BEFORE falling. Pick a 70′ path and turn around.

 

3) In 7 Minutes complete: Find a 1 rep max OHS taken from floor. Lift must be completed within 15 seconds of starting and must be started from a full standing position. Bar OH any way you are able.

 

4) In 8:30 Complete 2000M Row. Every 100m under 2000m not completed you must perform 15 burpees immediately after.

 

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