Snatch Friday 9.21



Strength : Power Snatch and Squat Snatch
– Power Snatch: 10 Minutes to find a max x1 then
– Squat Snatch: 10 Minutes to find a max x1

WOD : For Time, 15 minute time cap
30 Overhead Squat 75/55
50 Toes to Bar
30 Overhead Squat 75/55

S: 75/55 Front Squat, 50 Weighted Situps w/MB 20/14
L1: 75/55 OHS, 40 Scaled TTB

Rx+: 105/85



Core Work : Max Effort for 60s with 15s rest/transition, 2 Rounds through
– Forearm Plank
– Jumping Squat
– Hollow Hold
– Dumbbell Snatch alt.
– DB Weighted Situps
– Double Unders

Then after last round immediately Run 400m AFAP

Conditioning : 16 Minutes Total
10 Plate Deadlift
10 Plate Squat
5 Burpee Over Plate

rest 4 Minutes

20 Jumping Pull-ups
20 Hollow Rocks
10 Cal AB
20 Russian Twist (10/10)
20 Superman


The Program

1. Strength and WOD

2. High Bar Back Squat
EMOM 15m : 3 Reps
– This should be killer if done right. Get after it from start to finish!

3. 5 Rounds
5 Burpee + Squat Clean Thruster with DB 35/25 each hand
8 Power Clean 155/105
12 Cal AB Sprint

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. 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