Strength : Snatch Complex
Every 2 minutes for 7 sets, 1 Power Snatch + 1 Squat Snatch
– Does not have to be TnG but must be done in 20 seconds

WOD : 3 Rounds for Reps
1:00 AMRAP – Double Unders
2:00 AMRAP – 3 Hang Power Clean + 9 Toes to Bar + 3 Overhead Squat
4:00 AMRAP – 7 Bar Facing Burpees + 3 Thrusters + 5 Ring Dips
rest 2:00

Rx = 135/95

S : 75/55
L1: 95/65

Rx+: 185/125, Muscle Up to Ring Dip



Lift : Snatch
a: Power + Squat Complex (7 sets E2M)
b: EMOM 10m : 1 Squat

Accessory : Snatch Balance
12 Minutes, E2M x 2 reps

Accessory 2: Pull-ups and Press
EMOM 7m : 3 Strict PU and 3 Strict Press

Conditioning : 10m AMRAP
30 Double Unders
5 Hang Squat Clean Thruster 135/95
7 Overhead Squat
9 Toes to Bar


The Program

1. Strength and WOD

2. Clean Work
4×2 (E90S) Clean
– Pause 2s at “launch” each rep

then EMOM 8m : 3 Full Clean, no pause

3. 4 Rounds For Time, each round timed individually
30/25 Cal Row
20 CTB Pull-up
5 Deadlift 405/295
Rest 3 minutes
after last round rest 3:00 then Run 400m AFAP.

This run is a test of sorts. Time it, know it. Push all the way through. Start as a sprint and just see what happens. If you die in 20 seconds, so be it, aim for 30 next time (which will be in a week). Do not overthink this. It is one of a few things we will be doing as tests purely for tests of will. Yes fitness will be improved as all things we do have that purpose somewhere in the intent, but this is nothing more than you showing you what you can do, so somewhere down the road when you need to go to this same place but it counts for something more than Tuesday training results you know where it is, that it is there in the first place, and that you got there and survived many times. I assure you that this acts no differently than squatting and increasing weight each week forcing your body to adapt by getting stronger. This is making your brain and the immeasurable aspect of will stronger.

Will, mental fortitude, guts, grit, mental toughness, whatever you want to call this, is trainable no different than any other part of US that is tested in our training. While it isn’t easy to identify what will is or where it lays within us, it exists and we control it. It does not control us, no sir no ma’am. Sometimes it just takes some repeated adventures that result in us beating it to submission to show it, and sometimes to show who is the boss.

We are boss. You are boss. You master your will and therefore are able to achieve great things. Achieve great things you will. Many times over. That I fu**ing guarantee.

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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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