Lifting Heavy







BootCamp Sprint


1. Core Work
:25 work, :45 rest, 5 rounds each movement


a. Hollow Rocks
b. Russian Twist, 14/10 MB
c. KB Deadlift, 70/53 KB
d. Straight Leg Scissor kicks, distance over speed (straight over waist to just above floor)



2. Conditioning

20 Burpees
75 Double Unders/150 Singles
20 KB Swings 53/35
20 Burpees
75 Double Unders/150 Singles
20 KB Swings
20 Burpees






Strength : Low Bar Back Squat



WOD : 21-15-9
KB Swing 70/53
Goblet Squat


S: 35/26
L1: 53/35


Rx+: Single Arm OHS (11/10, 8/7, 5/4)



The Program


1. Strength and WOD Rx+


2. EMOM 15m : 3 Squat Clean Thruster, heaviest able


3a: 3×25 GHD Situps, rest :45
3b: 3×8 (each side) KB Snatch, heaviest able, 8 then switch sides, rest :60



New to the community?

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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