Monday 3.5 : Jack Wins

Monday 3.5 : Jack Wins

Jack is the new Lightweight Strongman Champion at the Arnold Sports Festival. Congratulations big man.




Strength: Deadlift and L Sit Work

EMOM 16m
ODD: 3 Deadlift
EVEN: Accumulate 20 seconds of an L Sit Hold

3 Hand Release Push-Ups
6 Goblet Squat
3 KB Swings 53/35
6 Box Jumps 24/20

– Increase Push-ups and Swings by 3 reps each round. Squat and Box Jumps stay the same throughout (6 reps).

S: Air squats, 35/26
L1: 35/26

Rx+: 70/53


Core Work: 12m AMRAP
12 Seated MB Press
12 Russian Twist w MB (each side)
12 MB Push-ups
12 Wall Ball

rest 4 minutes then

2 Burpees
4 Jumping Pull-Ups

– Increase both movements by 2 reps each round


Conditioning : 12 Minutes
3 Hand Release Push-Ups
3 Goblet Squat
3 KB Swings 53/35
3 Box Jumps 24/20

Increase each by 1 rep each round


The Program

1. Strength and WOD

2. Low Bar Back Squat

3. EMOM 12m
3 Power Snatch + 1 Squat Snatch, scale accordingly

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup