Mid Week Burn

Mid Week Burn



1. Conditioning

5 Rounds
Run 800m
30 Air Squats
20 Pushups
10 Chair Press+Russian Twist w/MB
10 Box Jumps 24/20



Strength : Deadlift


WOD : For Time : 13 minute Time Cap
5 Power Snatch 135/95
10 CTB Pull-ups
3 Wall Climbs
4 Power Snatch
10 CTB
3 Wall Climb
… Continue decreasing PS each round until 1 Power Snatch round

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded CTB

Rx+: 185/135


The Program

1. Strength and WOD

2. 5 Rounds
3 Rope Climbs
25 Wall Ball 20/14

3. 100 Russian KB Swings 88/70 or heavier, rest 5:00, 5×5 Barbell Good Morning, low bar position

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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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