Hump Day!

Hump Day!




Strength : Snatch Complex
Snatch Deadlift (pause 1s off floor)
+ Power Snatch
+ Hang Squat Snatch (above knee)

  • Find max weight

WOD : For Time
Row 1000m AFAP
Cap is 5:00, then 1:00 rest
@ 6:00 start
35 Box Jumps 24/20
35 Thrusters 95/65
35 Hang Power Snatch
35 Overhead Squat
Run 800m

S: Step Ups, 75/55 and 25 reps of barbell movements, 600M
L1: 75/55 full reps and distance

Rx+: 115/75

The Program

1. Strength and WOD

2. High Bar Back Squat
Then EMOM 12m : 1 rep + 1 rep with 3s pause, heavy and increase as able

3. For Time
20 Muscle Ups
20 Deadlift 355/245
20 Muscle Ups
40 Handstand Push-Ups
80 Double Unders

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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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