Friday 6.21


Strength: Front Squat + Jerk (any)
2 Front Squat + 3-3-2-1-1 Jerk (5 Total Sets)

WOD: “Elizabeth”
Power Clean 135/95
Ring Dips

S: 75/55, Push-ups
L1: 95/65, Scaled Dips
Rx+: Dips from Muscle Ups Only

Core: 4 Rounds
60s Forearm Plank
60s Max Push-ups
60s Max Hollow Rocks
60s Max Supermans
– 60s Max Rest

Conditioning: 5 Rounds, each round 3:00 with 1:00 rest
3 Wall Climbs
6 Ground to OH with Plate 45/35
9 Plate Curls
6 Burpees

The Program
1. Strength and WOD

2a. Snatch
EMOM 8m : 1 Heavy Squat Snatch

b. Snatch Balance, 3s hold in bottom each rep

3. 3 Rounds
Row 750m
15 Bench Press 185/125, scale accordingly for at least 5 reps able

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