Strength : 2 Position Power Snatch + OHS

Find a max for a below knee hang power snatch + launch position hang power snatch starting from the waist + OHS



WOD : 4 Rounds
20 Hang Power Snatch 95/65
20 Burpees (lateral over bar)


L1: 75/55

Rx+: Hang Squat Snatch



The Program


1. Strength and WOD Rx+


2. 6m AMRAP
30s HS Hold (FS)
30s ME Walk (distance)
30s HS Hold (FS)

immediately after spend 8 minutes to find max squat clean, must max at least 4 attempts above 85%.


3. Farmers Carry (KB)…done outside
400m Max Carry 53/35
– every drop perform 5 KB Thrusters / 5 Lunges (each leg) KB at side / 10 Swings…rotate between the 3 

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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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