Tuesday Time



Strength : Hang Snatch
EMOM 10m, 3 Medium-Heavy Reps, aim for no failures

WOD : 4 Rounds
15 Burpees
7 Hang Squat Snatch 115/75
15 Toes to Bar

S: 10 Burpees, 75/55, 15 Weighted SU w/ Medball
L1: 12 Burpees, 12 TTB, 95/65

Rx+: 135/95



Lift : Hang Snatch
a: 10 minutes to work to max 3 reps
b: EMOM 8m : 3 reps, no failures

Accessory: Snatch Deadlift
E30S for 5M, 2 HEAVY reps, 110% max snatch


Conditioning : 12m AMRAP
5 Burpees
5 Hang Squat Snatch 115/75
15 weighted mb situps 20/14, touch ground OH then past toes


The Program

1. Strength and WOD

2. EMOM 12m
O: 3+ Muscle Ups
E: 10′ or more HS Walk

3. Overhead Squat
5-5-5-3-3, all heavy

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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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