Pat’s Win




Strength : Squat Clean
Find a 1 rep max


WOD : 5 Rounds, E2M Complete
8 Power Snatch 95/65
10 Burpees
12 KB Swing 53/35

S: 8 Snatch, 8 Burpee, 8 Swing
L1: 75/55

Rx+: 115/75 @ 10 reps, 70/53 @ 15 reps



1. CORE: 3 Rounds

ME L Hang (Pull-up bar), accumulate 30s, then right into 15 hollow rocks + 15 KB Goblet squat, rest 1 min after each round

After last round perform 21-15-9 Sit-ups, Supermans, Cal Row


2. Conditioning : EMOM 16m

O: 10 wall ball 20/14, 10 KB Swing 53/35

E: 12 Burpees


The Program

1. Strength and WOD

2. Snatch Work
EMOM 10m
1 Squat Snatch + OHS

3. 15m personal weakness work


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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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