LPO 9 Milestone 400th Post!!!

Pre:
Foam Roll-Lats, TFL, Adductors
3 Rds. 25 Double Unders 12 Back Ext.
3x 3 Snatch High Pulls-3 Angel Drops-3 Sotts Press @20kg
Warm-Up sets Snatch

WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:
LAX ball smash

Matt:
Snatch- 75%=60kg, 80%=65kg
C+J- 75%=80kg, 80%=85kg

8th set of Snatch

L' in Out

Pre:
MWOD: Hips/Achilles/Shoulders -Band Distraction
Muscle-Up progressions
Handstands-Rings, Floor

WOD:
20 min. Muscle-Up technique: The Hands out in the bottom and the L from support. 2-3 reps per attempts, 6 attempts.

Post: LAX ball smash

Notes: pretty hard stuff

LPO 8

Pre:
World's Greatest Stretch
Dynamic Calf Floss (push-up position to pike w/ one foot on top of achilles) 10 each foot
Quad Snatch Stretch
Warm-Ups Power Snatch

WOD:
Power Snatch: 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75% (vid)
Clean and Jerk: 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%
Snatch High Pull (floor) 5x5
Back Squat 6x5

Post:
30 min. low intensity soccer

Matt:
PS- 50kg, 55kg, 60kg, 50kg, 55kg, 60kg, 50kg, 55kg, 60kg
C+J- 70kg, 75kg, 80kg, 70kg, 75kg, 80kg, 70kg, 75kg, 80kg
Sn H P- 60kg (across)
BS- 100kg-110kg-100kg-110kg-100kg-110kg

Here is Eduardo doing 3 snatches @65kg

Me w/ 4 Power Snatches @60kg

LPO 7

Pre:
World's Greatest Stretch
3 Position Snatch Quad Stretch
1st complex under WOD w/ bar and then 40kg

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @70kg
5x5 Front Squat @80kg

Post:
LAX ball tack and floss rhomboids

Du doing some C+J

Me on the 2nd complex MC-PP-Lunge-Bk-OH in Lunge..(that is a complex!)

Milestone-10,000 views!!

Pre:
MWOD-Rack pos.
Clean Quad Stretch
10 Thrusters @32kg, 10 Thrusters @42kg, 10 Thrusters @52kg

WOD:
Front Squat:
3@60%
3@70%
3@80%
2@85%
1@90%
3@80%
3x 2@85%

Post:
MWOD-Bottom pos.

Matt: 66kg-78kg-88kg-94kg-100kg (vid)-88kg-94kg-94kg-94kg
(used 110kg as my 1RM when it is probably around 120kg, power clean before every rep)

"Nasty Girls"

Pre:
MWOD, 3-3-3-3-3 Hang Power Clean (work up to 68kg)
MU progressions

WOD:
"Nasty Girls"

3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans @62kg

Post:
MWOD: Shoulder band distraction

Matt: 10:20
Sam: 13:30

LPO 6

Pre:
Bottom and OH pos.
Angel Drops and Sots Press
Warm-Up sets Snatch

WOD:
Snatch 7x 4 reps
8x 2 Cleans 2 Jerks

Post:
Hips static stretch 5-10 min.

Matt/ Du same weights

Matt:
Snatch-60kg-60kg-60kg(F3)-60kg(F2)-60kg-60kg(F3)-60kg
2Cs2Js-60kg-70kg-75kg-80kg-80kg-80kg-80kg-80kg

LPO 5

Pre:
World's greatest stretch
Bottom pos. and overhead
2x 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats@22kg

WOD:
5x 3 Power Snatch- 3 Sn. Push Press- 3 Overhead Squats@50kg
5x 3 Hang Power Clean- 3 Jerks- 3 Lunges@60kg
5x 5 Snatch High Pulls@60kg
5x 6 Front Squats @70kg (fast)

Post:
50 Hollow Rocks
50 Sit-Ups
50 Back-Ext

3's and 5's

Pre:
Band Shoulder MWOD's, Pull-Aparts, DU's and Leg Swings

WOD:
20min..
Even Min. 3 Bar MUs
Odd 5 HSPU (strict)

Post:
Bottom Pos. and  Band shoulder

Matt: 1st 5 sets of Bar MUs w/ green rogue 65lbs resistance and last five sets w/ blue 50lbs assistance
http://www.roguefitness.com/rogue-monster-bands.php

"Helen" SAM goes HAM

Pre:
MWOD
Pose practice
Practice WOD movements...

WOD:
"Helen"
3 Rounds for time:
400m Run
21 KB Swings @24kg
12 Pull-Ups

Post:
Bookbag band distraction (shoulder)
Heel Smash

Matt: 9:11 last time (11:30)
Sam: 8:48

Good Job you s.o.b!!

LPO 4

Pre:
Bottom and Overhead Position
Barbell Positions

WOD:
6x Complex of 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats
6x Complex of 3 Hang Power Cleans-3 Jerks
5x5 Snatch High Pulls
5x5 Back Squat (speed)

Post:
World's Greatest Stretch/ Hollow Rocks

Matt:
Complex 1 @50kg
Complex 2 @70kg
Sn. High Pulls @50kg?
Back Squat @100kg

Notes: More knee flexion needed

Weaksauce

Pre:
MWOD: Hips/Shoulder (band distraction)
4x of this complex; 3 Snatch High Pulls 3 Hang Power Snatch 3 Sn. Push-Press 3 Sn. Balance @12kg
4x of this complex; 2 Angel Drops 2 Sots Press @22kg

WOD:
Snatch (From High Hang) 3@60%, 2x3@70%, 2x3@80%
Clean Pull 4x4 @80%
4 RM Front Squat, then 4x4@90% of 4RM

Post:
MWOD Rack position

HSnatch-48kg-56kg-56kg-62kg*-62kg*(F2 vid)
Clean Pull-82kg*(vid)
Front Squat-98kg, 88kg-88kg-88kg-88kg

*lowered the weight 2kg
*weak from a virus

LPO 3 -1RM Test

Pre:
MWOD-Bottom pos.
Quad Snatch Stretch
Angel Drops and Sotts Press
Warm-Up sets of Snatch

WOD:
Find 1RM Snatch
Find 1RM Clean and Jerk

Post:
PM trigger point roll and lax ball tack and floss

Matt:
Snatch- 80kg (PR)
C+J-105kg (PR)

LPO 2

Pre:
MWOD: Tricep Smash, Bottom pos. Overhead Pos.

WOD:
8 sets: 2Power Snatch-2 Snatch Push Press-2 Overhead Squats-2 Snatch Balance
6 sets: 4 Hang Clean-Front Squat
6 sets: 1 Push-Press 3 Push-Jerks

Post:
World's greatest stretch

40kg on 1st 2 complexes
50kg on PP and PJ

Grace

Pre:
MWOD Overhead
Quad Clean Stretch
Technique and Warm-Up sets Power Clean  and Jerk

WOD:
2 Power Cleans And 1 Jerk @ 60%, 70%, 75%, 80% and 80%
rest 5 min.

"Grace"

30 Ground to Overhead @62kg

this is a Crossfit benchmark workout!!

Post:

10 min. Handstand work

Matt:

2 Cs 1 J-62kg-72kg-78kg-86kg-86kg

Grace: 3:43 (last time 4:13 on 18/9/13)

Isabel

Pre:
Fast MWOD
Warm-ups sets and technique for the Snatch

WOD:
"Isabel"
this is a Crossfit benchmark workout

30 Snatches (full)
@52kg  (NOT RX normally 62kg)

Post:
Lacrosse ball smash-traps, back

Matt: 7:25
last time I finished at 8:54