Wednesday, January 17, 2018

Crown Competitor 46

WOD:
LPO-
3x3 Snatch High Pulls-2 Power Cleans-2 Push Jerks@80-90-100kg (F peer pressure)
MetCon:
16 min. EMOM:
15/15/11/15 Cals Bike
20/20/20/17 Swings@24kg
15/15/15/12 HSPU
20/20/13/15 Box Jump Overs
rest 10 min.
For Time:
21 DB OHS @25kg
1 Rope Climb
15 DB OHS@25kg
3 Rope Climbs
9 DB OHS@25kg
5 Rope Climbs
6:10

Tuesday, January 16, 2018

Crown Competitor 45

WOD:
MetCon-
DU Flight Simulator-Messed up the first time, did 10-20-30-40-50-40-30-20-10 in 6:10 and thought damn that was a lot easier than last time.  Looked at my blog and realized it was 5-10-15-...50-45... so I did again w/ 12 min cap and I fuckin missed none until the 50th rep on the 50 set gdmit.  Then on 43rd rep, ended up finishing the 35th set, it was funny and annoying at same time.
Skill-
10 min Freestanding HSPU Practice
MetCon-
In pairs 30-20-10 each person
Cals Ski
DB Snatch@25kg
30 cals-30 cals-30 snatch-30 snatch etc...
rest 10 min.
7 min. AMRAP:
In pairs 1 RD then switch-
5 Pull Ups
10 Sh-Oh@50kg
13 rds
(Dani and I)


Monday, January 15, 2018

Crown Competitor 44

WOD:
LPO-
2x4 Front Squats@100kg-3 Power Snatches@70kg
MetCon-
For Time:
500m Row
15 Hang Clusters@60kg
rest 5 min,
1500m Bike
15 BMU
13:20
rest 5 min,
9 min. EMOM
30m Sled@75kg
10 Burpees over Sled
10 ES Pallof Band Presses



Friday, January 12, 2018

Crown Competitor 43

WOD:
AM:
MetCon-
Double IG Events 4 e 5

PM:
LPO-
Work up ro Heavy Complex:
Power Clean-Hang Squat Clean-Jerk-104kg
Went to 116kg Power Clean
MetCon-
25 min EMOM (SUPPOSED TO BE 30, almost blacked out)
1-Max Cals Bike (20-16.5-15-9.5-4.5 :( )
2-Rest
3-1 Hang Power Clean-30 sec Hold in Rack
4-Max Cals Row (16-20-19-17)
5-Rest
6-17-20 Wallballs@30lbs

Crown Competitor 42

WOD:
MetCon-
5 Min.
400m Run
400m Row
Max Pull-Ups-40
5 Min. rest
5 min.
400m Run
400m Row
Max KB Swings@32kg-27
5 Min. rest
5 min.
400m Run
400m Row
Max Wallballs@30lbs-20
5 Min. rest
5 min.
400m Run
400m Row
Max DU-80

Wednesday, January 10, 2018

Crown Competitor 41

WOD:
MetCon-
10 min Xebex Bike watts 275-300
10 min ROW cals per hour 950-1100
10 min Xebex Bike watts 275-300

Tuesday, January 9, 2018

Crown Competitor 40

WOD:
Strength-
3x5 Strict 3-4 sec negative HSPU-5 Ring MU
3x4 Clean Pulls@140kg-3 Box Jumps@30 inches
MetCon-
Double IG practice events 1 and 3