LPO 163

WOD:
5 Rope Climbs
HS Walks
6x4 Power Snatches@65kg
6x2 Power Cleans-2 Power Jerks@90kg
4-3-2-4-3-2 Snatch Pulls@100kg-105kg-110kg

LPO 162

WOD:
Work to Heavy Snatch and Clean and Jerk
90 kg, 95kg missed behind, will open competition @85kg
120kg, didn't attempt 125kg, will open competetion @115kg

Squat Monday

WOD:
6x6 Back Squat@110kg (tried last set for 6 reps front squat and got 5)
1 set max strict HSPU-22
1 set max Toes to Bar immediately after HSPU-21

Grace

WOD
5 power Cleans-5 power jerks@135 lbs
4 power Cleans-4 power jerks@175lbs
3 power Cleans-3 power jerks@195lbs
2 power Cleans-2 power jerks@215 lbs
1 power Clean-1 power jerk@235lbs
1 power Clean-1 power jerk@245lbs
1 power Clean-1 power jerk@255lbs

30 Clean and Jerks@-135lbs
Grace-2:13

LPO 161

WOD:
4x 3 Muscle Snatches-3 Snatch Push Presses@65kg
6x6 Snatch Pulls @95kg
6x4 Power Snatches@65kg
6x6 Snatch Balances@40kg

LPO 160

WOD:
6x 4 Power Snatch@65kg

2 Cleans Full- 1 Jerk@90kg
2 Cleans Full- 1 Jerk@95kg

2 Cleans Full- 1 Jerk@100kg

1 Clean Full-2 Jerks@100kg

1 Clean Full-2 Jerks@105kg

1 Clean Full-2 Jerks@110kg
2 Cleans Full- 1 Jerk@@100kg

2 Cleans Full- 1 Jerk@@105kg

The Worst @Sítio

WOD:

Love and Hate right here! All work no technique

3 Rounds of 5 min. AMRAP

12 Burpees

21 KBS US@20kg

200m Run (hilly)

rest 2 min.

1-1 Round 33+100m

2-1 Round 33+100m

3-1 Round 33+50m

Saturday Fight

WOD:
Back Squat 5-4-5-4-5-4 @120kg
Deadlift 4x4@140kg

LPO 159

WOD:
Snatch 4-3-3-4-3-3-3-3
@80kg(F3)-85kg(F1)-90kg(F0)-80kg(F1)-85kg(F1)-90kg(F0)-85kg(F1)-90kg(F1)
Pulls were good, a lot of problem in the catch…have to lower these weights

3x 1 Power Clean-3 Split Jerks@100kg
     1 Power Clean-2 Split Jerks@105kg

failed last set of clean 3x but then got it. Humbling session today, to put it in the most positive way

Deload 7

WOD:
OTM FOR 12 Min:
5 Muscle Ups-Odd
40 UB Double Unders-Even

MU-5(ub)-5-4-3-1-5(ub)
DU-40-40-40-40-40

3x10 Toes to Bar-20 Renegade Rows@2-22.5kg-10 Strict HSPU
rest 2 min.
Last round 7 hspu

3x10 HS taps

Deload 6

WOD:
5 Rounds 
3 min. AMRAP
30 feet Handstand Walk
2 Rope Climbs
1 Muscle-Up to 10 sec. L-Sit
rest 1:30

1 Round every time

Deload 5

WOD:
3-5-7-9 Bear Complex (1 Power Clean, 1 Front Squat, 1 Push Press, 1Back Squat, 1 Back Rack PP)
135lbs-155lbs-155lbs-135lbs(F5)

7 min. AMRAP
10 Back Squats@185lbs
10 Chest to Bar Pull-Ups

3 rounds 7 Back Squats

Double Deload? (CF JB/ Jun's Studio)

WOD:

In teams, for time:

800m Run w/ 20kg KB (switching off)

75 Goblet Squats@20kg (other person plank or hanstand hold)

50 Burpees (other person holds 20kg overhead)

75 KB US Swings@20kg (other  person hangs from bar)

800m Run w/20kg plate

23:51

2 hours later…..

8x 3 Power Clean-3 Push-Press-3 OH Jerk Lunges@80kg-80kg-80kg-80kg-85kg-85kg-85kg-85kg

4x5 Snatch High Pull@75kg-80kg-85kg-85kg

Platinum Fronts

WOD:
3x5 Front Squats@100kg-110kg-112.5kg
3x5 Push Press@80kg-85kg-90kg
Team for Time: 
100 Box Jumps
Matt-30 inch
Jorge-24 inch
5x10 per person, one works, one rests 4:36

Deaded Deload 3

WOD:
Deadlift 5x3
140kg-150kg-160kg-170kg-182.5kg

5 min. AMRAP
10 Hang Power Cleans @60kg
5 Muscle-Ups
2 Rounds
(MU wasn't good)

3x1 Muscle-Up to 10 Strict Ring Dips

LPO 159/Deload 2

WOD:

8x 3 Muscle Snatch- 3 Snatch Push Press- 3 OHS @65kg

that is all kkk (de load weeeeeek)

Deloading 1

WOD:
5 Rounds not for Time:
10 Alternating TGU @20kg
5 Power Cleans @90kg

4 min. Strictly Business

WOD:
4 min. AMRAP 
Strict Handstand Push-Ups
42 reps

Stuffed Up Saturday

WOD:
5 Rounds for Time:
30 sec. Bottom of Squat
20 Air Squats
30 sec. Front Leaning Rest (top of push-up
20 Push-Ups

9:16

13.1

WOD:

Work up to max Power Clean and Jerk-117.5kg  (rode it down too much to be considered a power clean and Jerk only good for Crossfit.

13.1

17 min. AMRAP:

40 Burpees (open standard is touch 6'above max reach but we didn't today)

30 Snatches @35kg

30 Burpees

30 Snatches @60kg

20 Burpees 

30 Snatches @75kg

10 Burpees

30 Snatches @95kg

153 reps

A Thursday Pumpday

WOD:
Not for Time:
5 x 5 Strict Chest to Bar- 5 Bench Press@185lbs
5 x 4 Less Strict Chest to Bar @6kg- 4 Bench Press@205lbs

Felt pretty exhausted today, must have been all those burpees