Monday 4.8 : Lando Represents

Monday 4.8 : Lando Represents

I want to say a quick congratulations to the many Landos who went to CrossFit Five Plus and represented the community amazingly! We had well over 10 teams competing and almost as many finish in the top 20. Just a great job even signing up and showing up let alone showing at such a high level. Great job everyone!

MONDAY
CrossFit

Strength: Thruster
Find a 3 rep max

WOD 1 : “Baseline”, 10 Minutes to Complete
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

rest remaining time, then @ 10 minutes

WOD 2: 8m AMRAP
5 Power Clean 135/95
5 Thruster
5 Ring Dips

S: 75/55, Bench Dips
L1: 115/75, Banded Dips
Rx+: 165/115 (No MU Dips)

Sweat
Core: 12m AMRAP
20 Standing Knee Raises w/ KB
20 Russian KB Swings
20 Walking Lunges (no KB)
5 Burpees

Conditioning: 15m AMRAP
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Jumping Pull-ups


The Program
1. Strength and WOD

2. Front Squat
EMOM 9m : 3 reps, speed focus


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