Monday 9.16


Strength: Low Bar Back Squat

WOD: 21-15-9
Squat Snatch 95/65
Box Jumps 24/20, full stand

S: 75/55, step ups
L1: 75/55
Rx+: 30/24


Core: 4 Rounds, 2:00 work 1:00 rest
ME Forearm Plank hold
– once broken perform AMRAP
1: Hollow Rocks
2: Situps
3: Supermans
4: Russian Twists w MB

Conditioning: 3 Rounds
Row 500m
Run 400m
20 Box Jumps/Step Ups
15 Medball Ground to OH

The Program
1. Strength and WOD

2. Snatch
– 3×2 Power Snatch
– 3×3 Snatch Balance

3. For Time
50 Wall Ball 24/20
50 Lunges 53/35 @ chest
50 GHD Situps

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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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