14.5 Crossfit Leblon

WOD:
For Time-
21 Thrusters @95lbs
21 Bar Facing Burpees

18 Thrusters @95lbs
18 Bar Facing Burpees

15 Thrusters @95lbs
15 Bar Facing Burpees

12 Thrusters @95lbs
12 Bar Facing Burpees

9 Thrusters @95lbs
9 Bar Facing Burpees
6 Thrusters @95lbs
6 Bar Facing Burpees

3 Thrusters @95lbs
3 Bar Facing Burpees

14:38

Bye Bye open see you next year, Chest to Bars I'm coming for u!!

Open Ranks:
359 in Latin America
13,205 in world

Pulling Prep for 14.5

WOD:
MWODs for 14.5 Bottom Pos, Rack, heel chords
3x15 V-ups
4x5 Pendlay Row @70kg (different grips)
3x4 Wtd Pull-Ups @16kg (ledge)

LPO 79

WOD:

1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 1 @75kg all day)

10x 1 Clean-2 Jerks @90kg, 100kg, 105kg, 90kg, 100kg, 105kg, 100kg, 90kg, 95kg, 90kg

Clean Pulls @130kg

Back Squat 5x5 @110kg

Bar Crawl

26/3
2x15 Face Pulls
2x10 1 Leg Bridge-Ups (Al Kavadlow)
MWODs

Max Rep Bar Muscle-Up: 7
5x5 Bar Muscle-Ups (failed on the last rep in the last set)

LPO 78 (200kg total w/ Power lifts)

WOD:
Work up to max Power Snatch, then 2 sets 3 Power Snatch-1 Overhead Squat @60kg
85kg
Work up to max Power Clean, then 2 sets 2 Power Clean-2 Power Jerk @90kg
115kg   https://www.youtube.com/watch?v=g6XfxTOdVPE
Snatch High Pulls 4-2-4-2-2-2-4  80kg-85kg-80kg-85kg-90kg-80kg
Front Squats 4-3-2-4-3 100kg-110kg-115kg-100kg-110kg
Deadlifts 4-3-2-4-3 140kg-145kg-150kg-140kg-145kg

Circuit not for time:
3x 12 Bent Over Rows@28kg DB
3x 12 Bench Press@28kg DB
3x 12 GHD Sit-Ups @8lbs MB

Pumps Son! Day

Sore from 14.4 decided to pump some ish up

WOD:
Circuit this not for time:
3x15 Face Pulls (2 band jc predator)
3x10 Pallof Press (2 sec. hold 2 band)
3x 10sec. Bottom of Clean @32kg

Circuit this not for time:
3x10 Good Morning @32kg
3x10 Snatch Behind Neck Shoulder Press @32kg
3x10 Back Squat @32kg
3x10 Pull-Up (close grip, overhand, on ledge)

Mobility/ soft tissue b4 and after (like always)

14.4 Crossfit Leblon

WOD:
14 min. AMRAP
60 cal Row
50 Toes to Bar
40 Wallball Shots @20lbs MB 10ft. Target
30 Cleans @60kg/135lbs
20 Muscle-Ups (Ring)

Matt: 185 Reps

LPO 77

WOD:

1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 2 total all @75kg, no misses @70kg which is a 3 RM PR)

2x 2 Cleans-2 Jerks @90kg
4x 2 Cleans-2 Jerks @100kg
3x 2 Cleans-2 Jerks @105kg

(9 total sets 90kg-100kg-105kg-90kg-100kg-105kg-100kg-105kg-100kg, missed last jerk on 8th and 9th set)
Clean Pulls @140kg (mistake 10kg too much)

Back Squat 5x5 @110kg

Row 5 min cool down

Wednesday for Weakness

WOD:
30 Freestanding Handstand hold attempts.

mobility and core sprinkled in.

LPO 76

WOD:


1x3 Power Snatch-1 Overhead Squat@55kg
3x3 Power Snatch-1 Overhead Squat@60kg
3x2 Power Snatch-1 Overhead Squat@65kg
2x1 Power Snatch-1 Overhead Squat@70kg

(55kg-60kg-65kg-70kg-60kg-65kg-70kg-60kg-65kg 9 sets)

1x3 Power Cleans-2 Power Jerks@80kg
2x3 Power Cleans-2 Power Jerks@85kg
2x2 Power Cleans-2 Power Jerks@90kg
2x1 Power Clean-2 Power Jerks@95kg

(80kg-85kg-90kg-95kg-85kg-90kg-95kg 7 sets)

Snatch High Pull: 4@80kg, 2@85kg, 4@80kg, 2@85kg, 4@85kg

Front Squat: 4@100kg, 3@110kg, 2@115kg, 4@100kg, 3@110kg

Deadlift: 4@140kg, 3@145kg, 2@150kg, 4@140kg, 3@145kg

GHD Sit-Up: 4x20

Crazy St. Pat's Day

WOD:
Amrap 17 min.
20 Handstand Push-Ups
15 Triple-Unders
10 Turkish Get-Up (alternating) @24kg
Max Ledge Muscle-Ups (1 attempt) https://www.youtube.com/watch?v=yUMZG9uc-kE&list=UU0gbHWx6Vm7D_uMZA4WHZuQ

1 Rounds (2 Ledge MUs) +20 HSPUs, 15 TUs, 3 TGUs

Pull-Ups Give You Wings

WOD:
Until you cannot complete...
5 Strict Pull-Ups per minute

Got 52, could not get 11th min.

3x15 V-Ups
3x30 Air Squats
10 min. Swimming

14.3 CF Leblon

WOD:
8 min. AMRAP
10 Deadlifts @135lbs
15 Box Jumps @24'
15 Deadlifts @185lbs
15 Box Jumps @24'
20 Deadlifts @225lbs
15 Box Jumps @24'
25 Deadlifts @275lbs
15 Box Jumps @24'
30 Deadlifts @315lbs
15 Box Jumps @24'
35 Deadlifts @365lbs

136
7:01
3 min. of footage https://www.youtube.com/watch?v=mf86Jo4u8Xo&list=UU0gbHWx6Vm7D_uMZA4WHZuQ

LPO 75

WOD:
1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 3 total all @70kg no misses @75kg which is a 3 RM PR)

2x 2 Cleans-2 Jerks @90kg
4x 2 Cleans-2 Jerks @100kg
3x 2 Cleans-1 Jerks @105kg

(9 total sets 90kg-100kg-105kg-90kg-100kg-105kg-100kg-105kg-100kg, did first round of 105kg w/ 2-2)

Clean Pulls @130kg

Back Squat 5x5 @110kg

With a partner row 1 min. then switch for 10 minutes, 5-60 sec. intervals each.

Nars assist this

WOD:
2 Rounds for shits and giggles
50 Unbroken Double Unders
15 Reverse Hypers
5 Burpee Box Jumps @30

5-5-5 Pendlay Row @82kg
3x20 Hollow Rock
3x12 Band Pull-aparts @black rogue band

LPO 74

10/3/14
Redid 14.2 and it was a nightmare, one of those were everything went wrong.  I really enjoyed just weightlifting today, I love CF but sometimes that sh.. can mess with you.

11/3/14
WOD:
1x3 Power Snatch-1 Overhead Squat@55kg
3x3 Power Snatch-1 Overhead Squat@60kg
3x2 Power Snatch-1 Overhead Squat@65kg
2x1 Power Snatch-1 Overhead Squat@70kg

(55kg-60kg-65kg-70kg-60kg-65kg-70kg-60kg-65kg 9 sets)

1x3 Power Cleans-2 Power Jerks@80kg
2x3 Power Cleans-2 Power Jerks@85kg
2x2 Power Cleans-2 Power Jerks@90kg
2x1 Power Clean-2 Power Jerks@95kg

(80kg-85kg-90kg-95kg-85kg-90kg-95kg 7 sets)

Snatch High Pull: 4@75kg, 2@80kg, 4@80kg, 2@85kg, 4@85kg
Front Squat: 4@100kg, 3@110kg, 2@115kg, 4@100kg, 3@110kg
Deadlift: 4@140kg, 3@145kg, 2@150kg, 4@140kg, 3@145kg
GHD Sit-Up: 3x20

Nice Little Saturday

WOD:
OTM (on the minute) until Fail
5 HSPU
@10 Min. mark I upped it to 5 on the 30 sec.
Failed on the 99 @15 min. mark
Good pump last 6 w/ kip.

14.2 (1st attempt??)

WOD:
Complete as many rounds/ reps in the designated 3 min.
3 min.
10 OHS @43kg
10 Chest to Bar Pull-Ups
3 min.
12 OHS @43kg
12 Chest to Bar Pull-Ups
3 min.
14 OHS @43kg
14 Chest to Bar Pull-Ups
16.....


85 reps fu ctb

this is good for a watch http://fitr.tv/blogs/fitr-tv/12720105-crossfit-open-14-2-wod-strategy-and-tips-for-overhead-squat-and-chest-to-bar-pullups-techniquewod

LPO 73

WOD:
1x 3 Power Snatch-3 Snatch Push-Press@55kg
3x 3 Power Snatch-3 Snatch Push-Press@60kg
2x 2 Power Snatch-2 Snatch Push Press@65kg
2x 1 Power Snatch-2 Snatch Push Press@70kg
  (descending order- 8 total sets 3-3, 3-3, 2-2, 1-2, 3-3, 2-2, 1-2, 3-3)

1x 3 Power Clean-3 Power Jerk @75kg
3x 3 Power Clean-3 Power Jerk @80kg
2x 2 Power Clean-2 Power Jerk @85kg
2x 1 Power Clean-2 Power Jerk @90kg
 (descending order- 8 total sets 3-3, 3-3, 2-2, 1-2, 3-3, 2-2, 1-2, 3-3)

Snatch High Pull 4-3-2-4-4 @70kg-75kg-80kg-70kg-70kg
Front Squat 4-3-2-4-4 @95kg-100kg-105kg-95kg-95kg
Deadlift 4-3-2-4-3-4 @130kg-140kg-150kg-130kg-140kg-130kg

A little confusing comment if ?s

Carnaval in Sitio 2

WOD:
30 min. Slackline
Power Snatch: 3-3-2-2-2-2-3 @62kg-62kg-66kg-66kg-68kg-68kg-62kg
Clean and Jerk: 5-10-5-10  @62kg
30 min. Slackline

https://www.youtube.com/watch?v=j-1LPix1S1w&list=UU0gbHWx6Vm7D_uMZA4WHZuQ
lack of shrug and elbow, but it went!!

Carnaval in Sitio 1

WOD:

4x6 Good Mornings @68kg

4x6 Pendlay Rows @68kg

4x12 Ring Push-Ups-12(6EL) Front Rack Lunge@68kg (superset)

3x15 Barbell Roll-Outs