Wednesday 7.11



Strength : Squat Clean
E2m for 6 sets : 2 Reps

WOD : 2 Rounds, 2 Minutes each movement
KB Swing 53/35
Burpee to Stand
STOH 155/105

S: 35/26 Eye High, 75/55
L1: 35/26 OH, 115/75

Rx+: 70/53, 185/135



Core Work: 3 Rounds
20 Hollow Rocks/40s ME
45s Forearm Plank
rest 45s

Conditioning:  2 Rounds, 2 Minutes each movement
KB Swing 53/35, eye high
Burpee to Stand
Jumping Squats


The Program

1. Strength and WOD

2. Box Squat
E90s for 8 sets, 3 reps

3. 4 Rounds
20 GHD Situps
20 KB OHS 53/35, 10/10


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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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