Friday 3.22 : Last Lando v. Kroon Weekend

Friday 3.22 : Last Lando v. Kroon Weekend

Well…Team Lando took home what I am now calling the “Regular Season Open Championship”. Week 4 was another win, though not as dominant, by Team Lando, making the squad 3-1 going into the last week. This leaves it impossible for Team Kroon, even despite a possible heroic effort, to win the overall title.

Since we love competing and I don’t want the last week to be meaningless for this competition, we are laying it all out on the line. Week 5 is now DOUBLE WIN WEEKEND, with a team victory counting as 2 spots in the win column. This makes it so Team Kroon can possible tie for the 5 weeks of the Open, or Team Lando can win in complete domination 5-1.

This is what it’s all for. The hard work day in day out, the early mornings, late nights. All for laying your guts out for what will certainly be the hardest of all the workouts for a chance to lead your team to glory.

Let’s show and go on Saturday, have a blast, and then all meet at Lord Hobo to celebrate a great, fun 5 weeks!

FRIDAY
CrossFit

Strength: High Bar Back Squat
2-2-2-2-2
– 1st rep regular, 2nd rep with 5s pause

WOD: 35 Box Jump Overs, 24/20, then
3 Rounds
40 Walking Lunges (20/20)
6 Power Snatch 115/75

S: Step Ups, 75/55
L1: 95/65

Rx+: 145/100


Sweat
Core: For Time
60 Barbell Rollouts
– EMOM perform 3-5 Burpees

Conditioning: 3 Rounds
35 Box Jump Overs
35 Cal AB
35 Burpees

The Program
1. Strength and WOD

2. EMOM 12m
2 Front Squat + 3 Thrusters, from rack
rest 3 minutes then
5m Row AFAP

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