Triple Play Holiday

Pre:
5 min. Rope skip
5 min. Static hold clean positions
5x 2 Power Clean-2 Front Squat- 2 Cleans (hang)
Clean warm-up sets

WOD:
Clean 3-3-3-3-3
Clean Pulls 4x3 reps @80-85%
10 RM Front Squat

Post:
6 min. AMRAP:
Farmer's Walk, every drop 30 sec. Plank
MWOD: Groin (split w/wall)
MWOD: Shoulder (band distraction)

Matt:

Clean: 62kg-76kg-86kg-88kg-92kg (top vid)
CPulls: 86kg

FS: 88kg( bottom vid), tried 92kg and got 7
Post: 700ft. 24kg each hand/ fat grips, 2:00 of plank

Benched..Global Gym Infiltration!!!!!!

http://en.wikipedia.org/wiki/Infiltration#In_espionage.2C_exploration.2C_and_military

Pre:
Shoulder Prep: W's,Y's, T's
Core Prep: Lifts and Chops (kneeling static) 1 set 5 each side for each
Turkish Get-Ups 5 weak side then 5 strong side @moderate weight @20kg s+m
Warm-Up sets for Bench (work up to a Heavy single)

WOD:
Bench 1-10-1-20-1-30
rest as needed

Post:
3 sets Max L-Hang
Lacrosse Ball smash back

Matt: 120kg-80kg-120kg-74kg-120kg(f)-64kg ...9s,11s,10s
Sam: 100kg(f)-70kg-90kg-60kg(f18)-90kg-50kg(f23)...30s,15s,17s

Old School

Pre:
Trigger Pont T-Spine, Glute
"The Stick"-Traps
3 Rounds of:
8 Pull-Ups, 8 V-Ups, 20 Buttkicks, 20 Forward Leg kicks, 8 Handstand Push-Ups
Shoulder Press (warm-up sets)

WOD:
Shoulder Press 5-5-5 (heavy, across)
Weighted Pull-Ups 5-5-5 (heavy, across, ledge hang dead hang)
Single Leg DB RDL 8-8-8 (moderate, across, 8 each leg, don't alternate)

Post:
Super Couch http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

Matt:
Press 62kg-62kg-62kg
Wtd. Pull-Up 12kg-12kg-12kg
SL DB RDL  2x24kg-2x24kg-2x24kg

100% Memorial Day

Pre:
MWOD: bottom pos. using wall, shoulder band internal rotation
5x 3Snatch Pulls to 3 Power Snatch to 2 OHS
Warm-Up sets of Snatch

WOD:
Snatch 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Clean and Jerk 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Post:
3x15 Reverse Hyper
Max Headstand (30s : / )
20 min. Bike
Static stretch adductors

Matt:
Snatch: 40kg, 46kg, 52kg, 56kg, 58kg, 62kg, 66kg
C+J: 62kg-72kg-82kg-86kg-92kg-96kg-102kg

Glutin'

Pre:
Quad Snatch Stretch
10x 4 Snatch Pulls-Power Snatch (hang)

WOD:
5x5 Snatch (hang) @50%
5x5 Power Clean (hang) @50%

Post:
3x15 Band Good Morning (blk and grn rogue band)
MWOD shoulder (band distraction)

Regional 30 Burpee Muscle-Ups

Pre:
MWOD w/ voodoo bands
Double Unders
MU progressions

WOD:
30 Burpee Muscle-Ups
7 min. time cap
8ft. ring height

Post:
"The Stick" and Foam Roll

Sam: 16 Muscle-Ups (capped)
Matt: 26 Muscle-Ups (capped)

Centro de L.P.O

Pre:
MWOD
5x 3 Snatch High Pull to Power Snatch from Hang

WOD:
5x 1 Power Snatch to Overhead Squat (Moderate to Heavy)
5x 4 Hang Power Clean @50% Speed
5x 5 Push Jerk @50% Speed
5x 5 Front Squat @85% of 5 RM

Post:
Static stretch

FS-90kg

Obrigado para o Grande DU, Dragos, Lívia, WilIiana e Michelle...adorei!!!!!!!

Twosday

Pre:
MWOD for 10 min.
Couch Stretch
Lat Band Resistance
Technique, positions, weaknesses and the warm-up sets for Snatch

WOD:
Snatch 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
2 Cleans and 2 Jerks @60%, @70%
2 Cleans and 1 Jerk @80%, @85%, @90%, @85%
Front Squat 5-5-5 (Heavy, PC 1st also)

Post:
on the min. for 5 min....10 Hollow Rocks, 20 sec. Plank
then.. 5 min. Stretch Hip Extensors

Matt:
Snatch: 40kg, 46kg, 54kg, 56kg, 60kg, 56kg
C+J: 64kg, 72kg, 84kg, 90kg, 94kg, 90kg
FSquat: 98kg-98kg-98kg

Snatch 90% @60kg

last set of Snatch 56kg x 2

2 Cleans 1 Jerk @90% 94kg

Last set of the day..PC-5 FSquats @98,3kg

Don't Miss 85

Pre:
http://fitr.tv/blogs/fitr-tv/6914102-how-to-warm-up-for-the-snatch-snatch-progression-part-1-w-justin-thacker-from-the-lab-gym
Warm-Up sets Snatch

WOD:
Snatch 5x1 rep @85%
warm-up sets Clean and Jerk
Clean and Jerk  5x1 rep @85%

Post:
Pendlay Row 3x8 @52kg
MWOD-shoulder and achilles (band resistance)

Matt:
Snatch-56kg
C+J-88kg

Get Down Get Down

Pre:
5 min. Trigger Point
Bottom and OH pos. MWOD
2 Rds: 10 Rev. Hypers-10 DB RDL(14kgDB)-10 Sotts Press (12kg)
Technique and positions Snatch

WOD:
Snatch (from knee)
3@50%
3@60%
2@65%
3 Sets of 2 @70%

Snatch High Pull
3@80%
3 sets of 2@85%

Overhead Squat  3x3 Heavy

Post:
Couch Stretch-Shoulder (overhead band resist)

Matt:
Snatch (from knee) 34kg-40kg-44kg-46kg-46kg-46kg
Snatch High Pull 52kg-56kg-56kg-56kg
OHS 76kg-76kg-78kg

46kg

78kg

Best MWOD Ever

Pre:
MWOD:
http://www.youtube.com/watch?v=LlSyVwOP3d0 (AWESOME and hard)
heel chord band resistance
tricep smash

WOD:
x # of Toes to Bar on the minute until you get tired
(you want to stop when you are having trouble stringing them together, don't go all out stop.)

Matt: 8 OTM for 6 minutes then in the 7th minite I stopped after 2 reps b/c my grip was spent.....50 total reps.

Make Squats Happen

Pre:
MWOD w/ Band:Overhead and Hip Opener
Practice Backwards Roll to Handstand (against wall)
Technique and Warm-up sets Power Clean to Overhead to 6 Back Squats

WOD:
Back Squat 4x6 reps @75-80% of 5RM

96kg

Tall Clean 3@65%, 3@70%, 3@65%

68kg

Post: Barbell smash and static stretch


Matt:
Back Squat-96kg
Tall Clean 68kg-74kg-68kg

Regional Jackie

Pre:
MWOD w/ band-shoulders, ankles
Bottom Position-Dip and Squat
Snatch a little for technique
Practice Jackie's movements

WOD:
"Jackie"
1000m Row or 100 Sumo Deadlift High Pulls @22,3kg
50 Thrusters @22,3kg
30 Pull-Ups

Post:
Snatch Balance light
Bottom pos. of Squat

Matt: 7:36
Sam: 9:05
Patrick: 14:37

3 for the $$$

Pre:
Overhead and bottom pos. MWOD
Technique work
Warm-Ups for Power Clean to Front Squat

WOD:
3-3-3-3-3 Front Squat (climbing)

Work up to Snatch 1 Rep Heavy (not max)

Post:
Bottom Position

Matt:
FS (no rack-power clean 1st): 98kg-100kg-102kg-104kg-106kg (vid)

                                                                                 

Snatch-64kg (video w/ 62 top and 64 bottom)                  

                                          

                                                                       

Hi-Fives Unbroken

Pre:
MWOD-Overhead position w/ band resistance, Hip extensor stretch w/band resistance.
5 Turkish Get-Ups @24kg w/ rt. hand unbroken

5 Turkish Get-Ups @24kg w/ lt. hand unbroken

50 American Swings (ovhd) @24kg KB unbroken

Warm-up sets Push-Press

WOD:

Push-Press 5-5-5-5-5 across (same weight)

 

Post:

3x15 Reverse Hypers

10 min. Barbell Smash posterior 

Matt: 80 kg (Used 133% of what I think I could handle for 5x5 Shoulder Press)

 

last set 

Raider of The Lost Arch Angel

Pre:
MWOD(mobilitywod.com): Band resist-shoulder/bottom position against wall
TWOD(techniquewod.com): How to warm up for Snatch
Angel Drops practice...Working sets of Snatch

WOD:
Snatch 2@60%, 70%, 80%, 85%, 1@90%(bottom vid), 2@85%(top vid)

Angel Drops (a Jon North exercise, google him) 5x2 Reps @50% (middle vid)

Post:
I am not going to lie I had to skip it, won't happen again :)

Matt:
Snatch 40kg-46kg-54kg-56kg-60kg-56kg
AD: 32kg

Back Jack

Pre:
MWODs

Voodoo Elbow

Band Resistance Heel 

Band Resistance Ovehead

Clean and Jerk technique prep, warm-up sets and Tall Cleans

WOD:

2 Cleans +2 Jerks@60%-70%

2 Cleans +1 Jerk @80%-85%-90%-85%

8-8-8 Back Squat across

4x 3 Reps Snatch High Pull @80%

Post:

3x15 Reverse Hypers

Trigger Point Blades

Matt: 

C+J 64kg-72kg-84kg-90kg-94kg-90kg

Back Squat 90kg across....need a squat rack

52kg across

94kg

Body Snatcher

Pre:
MWOD-Bottom and Ovhd Positions
Snatch Progression http://fitr.tv/blogs/fitr-tv?page=3

WOD:
Snatch from hang 3@50%, 3@60%, 2@65%, 3 sets x2 @70%
Snatch High Pull  3@80%, 3 sets x2 @85%
Overhead Squat 3-3-3 Heavy

Post:
Contract-Relax Hip Flexors, Calves

Matt:
Hang Sn-32kg-38kg-42kg-46kg(vid)-46kg-46kg
Sn High Pull 52kg-56kg-56kg-56kg(vid)
OHS-72kg-76kg-76kg

Bar is getting away from me a little here

Main Site Friday

Pre:
Bike Gavea to Leme
Pose Drills
Muscle-Up Drills

WOD:
5 Rounds for time:
400 meter Run
7 Muscle-Ups

Post:
Bike from Leme to Lagoa
Trigger Point Roll back

Matt: 16:24
Sam: 18:39

The Pose Doctor Nicholas Romanov

Press-er

Pre:
MWOD-Shoulder band restistance
Pose Drills-Wall Pulls, Stable Arm
2 Rounds:
10 Banded Presses...band around neck and under feet w/bar only
10 Banded Good Mornings...band around neck and under feet w/bar only
20 Hollow Rocks

WOD:
20 min. find 1RM Shoulder Press

Post:
T-Spine Barbell Smash, Hip Flexor Stretch

Matt: 72kg

72kg Strict Shoulder Press

Worker's Day.. Put In Work

Pre:
5 min. "The Stick" Traps, Feet, Calf region
http://fitr.tv/blogs/fitr-tv/7063528-how-to-structure-your-crossfit-warm-ups-part-4-clean-and-jerk-warm-up-technique-wod

WOD:
2 Cleans + 2 Jerks @60%
2 Cleans + 2 Jerks @70%
2 Cleans + 1 Jerk @80%-@85%-@90%-@85%

Clean Pull 4x 3 Reps @80%

Find 3RM Front Squat
Courtesy of Faction Strength and Conditioning

Post:
World's Greatest Stretch

Matt:
C+J 62kg-72kg-82kg-88kg(did 90kg by mistake)-92kg-88kg
Clean Pull @82kg
3RM Front Squat-104kg (from power clean...missed 106kg)

90% 2 Cleans +1 Jerk @92kg