Strength : Low Bar Back Squat

12 Broad Jump 6/4′
12 Hang Clean and Jerk 115/75
3 Wall Climbs
12 Lateral Burpee over Bar

S: 75/55
L1: 95/65

Rx+: 135/95



Lift : Snatch
a: 10 Minutes Drill
– Tall Snatch, Snatch Balance

b: EMOM 10m : 2 Squat Snatch

Accessory : High Bar

Conditioning : 12 Minutes
12 Broad Jump 6/4′
12 Hang Clean and Jerk 115/75
12 Power Snatch
12 Lateral Burpees

The Program

1. Strength and WOD

2. Snatch : Done E90s
5×1 Squat Snatch  80% (warmup to 80% then do 5 sets @ 80%)

rest 3 minutes then

Clean and Jerk : Done E90s
5×1 Squat Clean and Jerk : 80%, warmup to 80% as needed

3. Front Squat : x1 rep scheme
Done E2M, pause for 3s in absolute bottom. At least 5 sets, heavy as balls

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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