Saturday 11.3

Saturday 11.3



Strength: Low Bar Back Squat

WOD : 3 Rounds for max reps of KB Swing and Goblet Squat, alternating movements
40s Max Reps, 20s Rest
20s Max Reps, 40s Rest
10s Max Reps, 50s Rest

Rx: 53/35
L1: 35/26
S: 35/26 Russian Swing, Jumping Squat with No Weight

Rx+: 70/53



Core Work : For Max Reps Each AMRAP

1. 3m AMRAP
10 Hollow Rocks
1 Wall Climb
10 Frog Hops

Rest 1 Minute then:

2. 3m AMRAP
10 Hollow Flutter Kicks (each side)
10 Push Ups, hand release

Rest 1 Minute then:

3. 3m AMRAP
5 Walking Lunges (each leg)
10 MB Front Squat 20/14
15 Russian Twists (total)

Conditioning : 4 Rounds
10 Box Jumps
20 Burpees
40 Double Unders/80 Singles


The Program

1. Strength and WOD

2. Snatch
30s on, 30s off for 15 rounds: 2 reps @ 60-80%, increase as you are able or stay where you are for no misses

3. Box Squat
EMOM 12m : 3 reps @ 60% 1rm, speed speed speed

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup