Wednesday 10.24

Wednesday 10.24

Barbells for Boobs goes off at 10am on Saturday. Come get your WOD in for a good cause!



Strength: Hang Squat Clean
EMOM 12m : 3 Reps

  • Warmup for 5 minutes to get heavy, then be heavy from minute 1.


WOD : 3 Rounds
20 Power Clean 115/75
Run 600m

S: 75/55
l1: 95/65

Rx+: 135/95


Core Work : 4 Rounds
10 Standing Oblique Crunches (L)
10 Standing Oblique Crunches (R)
50 Bicycle Crunches
20 Russian Twists

Conditioning : 3 Rounds
20 Broad Jumps
30 Air squat
Run 600m


The Program

1. Strength and WOD

rest exactly 15 minutes after WOD then

2. Strength CON
Start a running clock then perform : 10 Rounds done every 40s
1 Deadlift 405/275, to 95% 1rm whichever is less

rest until clock is at 12 minutes then

1 Front Squat 275/205, or 90% 1rm whichever is less
20′ HS walk or 10s HS hold or 5 ST

then 4m AMRAP
Broad Jumps 6/4′


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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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