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Strength : Front Squat

WOD: 5 Rounds, each round 3:00 with 1:00 rest
3 Squat Snatch 135/95
5 Situps
7 Push-ups

S: 75/55 Power Snatch
L1: 95/65 Squat

Rx+: 155/105



Core : 3 Rounds
21 Hollow Rocks
15 Russian Twists each side
9 Toes to Bar or Scale
60s Forearm Plank (accumulative)
30s Flutter Kick

Conditioning: 5 Rounds, 4:00 on 1:00 off
10 Jumping Pull-ups
10 Cal AB
10 Situps


The Program

1. Strength and WOD

2. Box Squat
5-5-3-3-2-2-1-1, done E90s, heaviest able with speed

3. 21-15-9
Deadlift 335/225
Bar Facing Burpees

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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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