Repping Friday

Pre-
2 Rds: 10 KB Snatch each side, 10 Goblet Squat, 20 Russian Swing @16kg
3x15 V-Ups after each set 3-5 Freestanding Handstand attempts

WOD
1. 5x Max rep Tuck Jumps in 20 sec. rest 60 sec. in between each (22,25,26,25,25)
2. 4x Max rep Pendlay Row @72kg in 30 sec. 90 sec. rest in between each (10-10-10-8)
3. 3x Max strict HSPU @hands on 20kg plates + ABMAT in 40 sec. 2 min. in between each (15,9,4)

LPO 97

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg(https://www.youtube.com/watch?v=6-6Dp5IeLaA)-70kg-75kg-80kg

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg
Pull-Ups (Strict) 3x12 (last set 10)
Back Ext. 3x12 @5kg plate behind head

LPO 96

WOD:
Power Snatch- 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%, 1@95%
60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

S+B 4

WOD:
MWODs and some Double Unders in between sets of...

For Quality-
5x4 Skin the Cat (bar)
5x20 sec. Low L-Sit
5x30 sec. Chin over Bar hold
5x40 sec. Handstand (balance off wall)

LPO 95

WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%,  1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg

Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull 4x4 @100% 90kg

Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift 4-3-4-3
140kg-150kg-140kg-150kg

Friday Fun

WOD:
On the minute (OTM) for 10 min.
3 Bar Muscle-Ups

4x8 Leg Raises w/ chin over bar

LPO 94

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg (no misses)

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg (pressed out 1 jerk @105kg)

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg
GHD Sit-Ups 2x10 @20lbs MB

LPO 93

WOD:
Power Snatch- 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%, 1@95%
60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

Shake and Bake 3

WOD:
Prep-
2 Rounds
15 Reverse Hypers
15 (E) Pallof Press
15 Bridge
15 (E) Step-Up @20lbs MB

For Quality-
5x4 Skin the Cat (bar)
5x20 sec. Low L-Sit
5x30 sec. Chin over Bar hold
5x50 sec. Headstand

Park Place CFL

Prep:
2 Rounds-
10 Goblet Squats 24kg
30 Double Unders
10 Ring Dips

WOD:
3x7 Hang Power Snatch (speed) 115lbs-135lbs-135lbs

7x 1 Power Snatch-1 Overhead Squat- 2 Ring Muscle-Ups @75kg/165lbs

4x15 Toes to Bar

Gangsta Grace (CrossFit Posto 9)

WOD:
Prep:
2 Rounds-
30m Bear Crawl
10 Grasshoppers
30m Crab Walk
10 V-Ups
30m Bear Crawl
10 Burpees
30m Crab Walk
10 Air Squats

Strength/Skill:
Speed Component-
3x7 High Hang Power Clean 135lbs-155lbs-155lbs
3x7 Push Jerk 135lbs-155lbs-155lbs

MCON:
For Time-
30 Clean and Jerks @135lbs
After every 5 reps you must do 10 alternating Pistols, if you drop the bar before you do 5 reps you double the Pistols.

6:09 w/ 10 pistols after completing the 30 C+Js

Striking Out

WOD:
5x5 Shoulder Press @62kg
5x5 Pendlay Row @72kg

10 Rounds for time:
5 Clap Push-Ups
75 ft. Farmer's Walk 2-20kg plates
5 Strict Pull-Ups (ledge)
75 ft. Farmer's Walk

10:29

Shake and Bake

WOD:
5x3 Skin the Cat (bar)
5x20 sec. L-Sit (bars) did some progressions on 4th and 5th, feet still a little low
5x30 sec. Chin over the Bar hold
5x50 sec. Headstand

CFL LPO

WOD:
1x 3 Power Snatch-1 Snatch Push-Press @60kg
2x 3 Power Snatch-1 Snatch Push-Press @65kg
2x 2 Power Snatch-1 Snatch Push-Press @70kg
2x 1 Power Snatch-1 Snatch Push-Press @75kg
1x 1 Power Snatch-1 Snatch Push-Press @80kg
1x 1 Power Snatch-1 Snatch Push-Press @82kg  https://www.youtube.com/watch?v=HJrmnibw98Y
(60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg-82kg)

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

(90kg-95kg-100kg-105kg-95kg-100kg-105kg)

5x5 Good Morning @75kg
4x10 Bent Over Row @24kg KB

Little L

WOD:
3 attempts max Strict Handstand Push-Ups (10 lbs bumpers and ab-mat) 19-17-17
3 max L-Hang 4-4-4 hahaa anything L crushes me
3 sets Light snatch Balance 5 reps

Row 1000m -3:43.7
rest 60 sec.
Row 500m -1:52.2
rest 30 sec.
Row 250m -:56.4

LPO 92

WOD:
Snatch-
1x 3@75%
2x 3@80%
3x 3@85%
3x 2@90%

65kg-70kg-75kg-78kg-70kg-75kg-78kg-75kg-78kg. 2 missed 1@70kg and 1@75kg

C+J
1x 2-2@75%
1x 2-1@80%
1x 2-1@85%
1x 2-1@90%
1x 1-2 @80%
2x 1-2 @85%
2x 1-1 @90%

90kg-100kg-105kg-110kg-100kg-105kg-110kg-105kg-110kg missed 1 clean, 1 or 2 jerks pushed out @110kg.  Another note is the 1st 4 rounds I did 2 Jerks by accident :/

5x4 Clean Pulls @130kg
5x4 Back Squat @110kg last set at 120kg
Superset:
8 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck
10 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck

12 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck
rest 2 min. in between.

LPO 91

WOD:
Snatch from below knee:
1x 3@75% 65kg
2x 2@80% 70kg
2x 2@85% 75kg
2x 2/1 @90% 78kg

(3@65kg-2@70kg-2@75kg-2@78kg-2@70kg-2@75kg-1@78kg) missed 2 reps 75kg, 78kg

Clean from below knee and jerk
1x 2-2@75% 90kg
1x 2-2@80% 100kg
1x 2-2 @85% 105kg
1x 2-2 @90% 110kg
1x 1-2 @80% 100kg
1x 1-1 @85% 105kg
1x 1-1 @90% 110kg

(missed last 110kg clean)

Snatch High Pull from below knee4-3-4-3-4-3 80kg, 85kg
Front Squat 4-3-2-4-3 100kg, 110kg, 115kg
Deadlift 4-3-4-3 140kg, 150kg

Prob the least fav. WOD of mine at the centro so far.

Cinco de Mayo Calistenic (Shake and Bake)

WOD:
5x2 Skin the Cat (bar)
5x20 sec. L-Sit (bars) feet were not above hips on any, have been neglecting this
5x30 sec. Chin over the Bar hold (5th round 20 sec.)
5x40 sec. Headstand

Tabata 2.0

WOD:
Post worst round..
8x 20 sec. on 10 sec. off- Renegade Rows @20kg DB-8 reps
8x 20 sec. on 10 sec. off- Strict Handstand Push-Up-2 reps
8x 20 sec. on 10 sec. off- Mountain Climbers-25 reps
8x 20 sec. on 10 sec. off- Pistols-6 reps

Ode to My Non-Olympic Weight Set

WOD:
5x1 of this Snatch Complex: 1 Power Snatch- 1 Hang Squat Snatch- 1 Full Snatch- 2 OH Squats
58kg-58kg-64kg-64kg-70kg  (compared to Feb 2013)
https://www.youtube.com/watch?v=N4n8QIaF8Og
3x8  Box Jumps@ 32 inches
3x8 Front Squat @90kg (not fun)
3x6-8 reps Wtd. Close Grip Pull-Ups (ledge) 10kg-8, 13kg-7, 13kg-6
3x6 Pendlay Row 82kg-5, 78kg-6, 78kg-6