Weightlifting Program is Rolling! First Stop : All Levels Seminar February 17th

Weightlifting Program is Rolling! First Stop : All Levels Seminar February 17th

We are in the process of building a new and improved weightlifting program for the entire community. The goal is many fold that will have more information released as it’s made official.

Which brings me to!…..I’m happy to announce our first seminar of 2018 and first in quite a while!



Saturday, February 17th
CrossFit Lando – Charlestown
Coaches : Lando, Stacey, and Bud

1 hr 15m on Snatch drills, technique, and max out
30 minute break lunch/rest
1 hr 15m on Clean and Jerk drills, technique, and max out

Come learn from 3 USA-W certified coaches who also have extensive competition experience in many fitness competitions including weightlifting’s highest levels

$30, sign up will be open officially next Monday with limited space to 20 lifters
All levels and location members are welcome




Strength : Clean and Jerk
A: WARMUP: EMOM 7m : Start @ 50% and increase to approx. 75%

rest/transition for 3m then

B: EMOM 10m, 2 CnJ @ heaviest able 75% and up, focus on hitting each lift not total weight.

WOD: 4 Rounds, each round 2:30 with 1:30 rest after
12 Deadlift 275/185
3 Wall Climbs
25 Wall Ball 20/14
then AMRAP Pull-Ups remaining time

– Score is total pull-ups accumulated over 4 rounds

S : 135/95, scaled WB height
L1: 225/155

Rx+: 315/225, CTB Pull-Ups



Conditioning : 20m AMRAP
5 KB Sumo DL High Pull + Russian Swing + Full Swing
10 MB Thruster 20/14
15 Jumping Pull-Up
10 Burpee
5 Wall Climb
– rest 45S
* Goal/Focus is to SPRINT each round as best able. Earn the rest and make it count going into the next round.


The Program

1. Strength and WOD
– keep strength manageable given all the lifting yesterday. Take it as you can and don’t be afraid to go very light and technique work throughout. If there is a focus for the day and you have only enough in you for 1 of the 2, the WOD is more priority to work on back to back high volume pull-ups/performing pull-ups when sore/tired like might happen in an Open redo.

2. EMOM 21m
1: 30 Double Unders + 20 Air Squats
2: 12-20 TTB, go to max UB single set each time or additional sets to get to that range, max 20 total.
3: 3 Push Jerk, start @ 70% max and increase as able with no chance of failing due to weight

rest 4m after last minute then

5m AMRAP : 2 Rope Climb, 15′ use legs + 10 Pistols (5/5) AFAP
– focus on quality of rope climb (fewest pulls) and speed of pistols within reason of mechanics

3. 15m cash out : 50 Ring Dips + 40 GHD Hip Ext 45/35 plate @ chest + 30 GHD Situps w MB 20/14 floor to toes + 20 Split Squat w Barbell OH (10/10, feet on floor) + 10 Strict Toes Through Rings

  • If you are spent at this point don’t do it. Be honest with yourself on where you are at.
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