February 1 is….SOON

 

 

Sign up for the OPEN!!!!

 

 

TUESDAY

CrossFit

Strength : Hang Snatch Complex
E2M for 6 sets, 1 Hang Squat Snatch + 1 Full Squat Snatch

WOD : 5 Rounds
Row 200m
6 Thruster 135/95
9 Lateral Burpee over Bar
12 Push-Ups

S: 75/55, 6 Burpees and Push-ups
L1: 105/75

Rx+: 155/105

16m Time Cap

 

Strong

Lift : Hang Snatch Complex

Accessory : Snatch Deadlift

Conditioning: 12m AMRAP
Row 400m
10 Squat Clean Thruster 95/65
5 Lateral Burpees

 

The Program

1. Strength and WOD

2. Clean Work
Every 90 seconds, for 3 minutes (2 sets):
High Hang Clean x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Clean x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 75-85%

Then:

Every 2 minutes, for 12 minutes (6 sets):
Clean x 1 rep

3. Capacity Work
60 Calorie Row
60 Wall Ball 20/14
40 DB Snatch 55/35, atl.
40 Pull-Ups
20 Strict HSPU
20 Kipping HSPU
Rest 8 minutes

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup