Friday 1.11 : Big Weekend

Friday 1.11 : Big Weekend



Strength : Snatch Balance

WOD : From Thursday, August 9 2018
3 Rounds
20 Box Jumps 24/20
3 Wall Climbs
20 Hang Cleans 75/55
Row 200m
rest 2:00

S: Step Ups, 15 reps each
L1: 15 Reps Each
Rx+: 95/65 UB Cleans



Core: For Quality
1:00 Forearm Plank
30 Hollow Rocks
45s Right Side Plank
30 Left Side Plank Hip Raises
30 Right Side Plank Hip Raises
45s Left Side Planl
30 Hollow Rocks
1:00 Forearm Plank

Conditioning: 20 Minutes Running Clock
20 Box Jumps or Step Ups
3 Wall Climbs
20 KB Swings 53/35, full OH
Row 200m
rest 2:00

The Program

1. Strength and WOD

2. For Quality
30 Strict HSPU
20 Ring Muscle Ups
30 DB Squat Clean Thruster 55/35
20 OH DB Lunge (10/10) 55/35 each hand
30′ HS Walk

3. Good Morning (barbell)

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup