Tuesday 7.10

Tuesday 7.10



Strength: Press

  • Perform 1 set of UB, Kipping Pull-ups every other set of Press (sets 1,3, and 5). Scale for at least 5 reps each set. Bar and Ring MU are in play

WOD : For Time
25 Toes to Bar
10 Hang Squat Snatch 75/55
15 Thrusters
10 Hang Squat Snatch
Run 400m
15 Hang Power Clean
10 Hang Squat Snatch
15 Sumo DL High Pull
Run 400m
10 Hang Squat Snatch
25 Toes to Bar

S: 200m Run, Scale to Hang Power Snatch if needed
L1: 300m Run

Rx+: 95/65



Lift: Push Jerk
Find a 1 rep max

Accessory: Press (from floor)
1 ME Chin Over Bar Hold After Each Set

Conditioning : 12m AMRAP
10 Hang Squat Snatch 75/55
10 Thrusters
10 Sumo DL High Pull


The Program

1. Strength and WOD

2. EMOM 12m
O: 20′ HS Walk + 20s HS Hold (use wall as needed)
E: 3+ Muscle Ups, go for ME every time

rest 3 minutes then

5 Bench Press BW/75% BW
5 Power Clean BW

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup