Membro Superior

WOD:
1. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.

2. On the Min. for 10 min: 2 Hang Muscle Snatch  (I went from the hip b/c my knee is not 100%, the video shows the traditional movement starting from the knee.  You will be able to move more load with the version in the video).  http://www.youtube.com/watch?v=Wgaq68DObq0

3. Work up to 2 RM Shoulder Press

4. 3x5 Reps Pendlay Row http://www.youtube.com/watch?v=ZlRrIsoDpKg

5. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.

Matt:

2- 42kg

3- 78kg

4- 80kg

GWODs

28/8- 30 min. Muscle-Up technique
29/8- 20 min. Handstand practice

Knee is taking a break!!

LPO 29

A little knee discomfort from last week's squat marathon...

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (75%)

Complex 1-55kg
Complex 2-75kg
Clean DL-120kg
FS-90kg

Countdown

WOD:
For Quality  (not timed)

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (chin-up allowed)

10-9-8-7-6-5-4-3-2-1
Strict Dip (p-bar/ korean/ any variation)

LPO 28

WOD:
Snatch: 5@75%, 5@80%, 5@80% 5@80%, 5@80%, 5@80%
C+J: 2+2@75%, 2+2@80%, 2+2@80% 2+2@80%, 2+2@80%, 2+2@80%
Snatch Pulls: 5x5 @+ or-105% ( 1RM snatch)

Matt:
Snatch- 5for5@60kg, 2for5 @65kg, 4for5 @65kg, 3for5@65kg, 4for5@65kg, 5for5@65kg
C+J- 90kg, 95kg (no misses)
Snatch Pulls: 90kg

A Long Sprint

WOD:
30 Overhead Squats @42kg
7 Muscle-Ups
20 Overhead Squats @42kg
5 Muscle-Ups

Sam: 6:37
Matt: 6:56

LPO 27

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @80% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @80% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (75-80%)

Matt:
Complex 1-55kg
Complex 2-80kg
Sn. High Pulls 70kg
Bk Squat 105kg-115kg

Midweek Midsection

WOD:
For Quality-
Accumulate 2 min. Knee Tuck (support position on P-Bar)
3x10 Deficit Ring Row
Accumulate 2 min. FLR on rings http://www.youtube.com/watch?v=CWiVS8iwybI
3x 10 Ring Roll-outs

LPO 26

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (85%)

Complex 1-55kg
Complex 2-70kg
Clean DL-120kg
FS-95kg

3x Threat

WOD:
8 min. AMRAP
5 Wtd. Pistols each leg (not alternating) @16kg
5 Deadhang Pull-Ups

rest 3 min.

8 min. AMRAP
5 Handstand Push-Up
5 Triple Unders

rest 3 min.

8 min. AMRAP
10 Tuck-Crunch
200 ft. Overhead Waiter's Walk (2 KBs 1-24kg, 1-16kg switched arms each rd)

1- 4 Rds. 10 Pistols, 4 Pull-ups
2- 5 Rds. 1 HSPU
3- 4 Rds. 10 Tc, 100ft walk

LPO 25

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @+or-105% (Snatch 1RM)

60kg

90kg

Snatch-60kg
C+J-90kg
Snatch Pull-85kg

Sam's 1 year Muscle-Up Anniversary

WOD:
10-8-6-4-2
Muscle-Ups
Box Jumps @33 inches

Sam-9:12
Matt-9:27

LPO 24

WOD:

6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @70% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Matt:
Complex 1-50kg
Complex 2-75kg
Sn. High Pulls 60kg
Bk Squat 110kg-120kg

Toed Up

WOD:
4x5 Headstand Reverse Leg Lifts - http://www.youtube.com/watch?v=WotkZMMnmFE

OTM for 10 min:
Odd minutes-10 V-Ups
Even Minutes-10 Toes to Bar


 After 6 minutes had to regress from V-ups to Tuck Crunch and T-B to Knees to Elbow.

LPO 23

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (75%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (80%)

Complex 1-50kg
Complex 2-70kg
Clean DL-120kg
FS-90kg

 

"Fran"

WOD:
"Fran"
21-15-9
Thruster @42kg
Pull-Ups

Fran is a CrossFit benchmark workout.  (http://www.youtube.com/watch?v=hAT6AFMiL14)

Matt- 3:42 (Sept 6, 2012- 4:20)

LPO 22

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @110% (Snatch 1RM)

5 Snatch @60kg

2 Clean 2 Jerk @90kg

5 Snatch Pull @90kg

No Weights Please

WODs:
8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Double Unders
10 sec. off

Matt: 23 MUs, 191 Double Unders (wanted to stay away from the bar today, feeling like roadkill)


8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Clean and Jerk @60kg
10 sec. off

Sam: 19 Muscle-Ups, 27 C+Js

LPO 21

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @90% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Complex #1 @50kg

Complex #2 @75kg

Snatch High Pulls (box)@ 60kg 

Back Squats 110kg-120kg (120kg here)

Core Con

WOD:
Follow this sequence for 15 min. (5 times)

1st min. 30 Russian KB Swings @24kg/16kg
2nd. min. 40 Double Unders
3rd. min. 30 sec. Side Plank Lt./ 30 sec. Side Plank Rt.

LPO 20

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press (@80% of Muscle Sn. 1RM)
6x 3 Muscle Clean- 3 Push-Press- 3 Overhead Lunges (@80% of Muscle Clean 1RM)
5x5 Clean Deadlift (Heavy)
5x5 Front Squat (Moderate-Heavy)

Note: More Chest

1st Complex 53kg
2nd Complex 70kg
Clean Dead 120kg
FS 90kg

"Elizabeth"

WOD:
21-15-9
Clean (Power)
Ring Dips

Elizabeth is a CrossFit benchmark workout.

Matt- 6:39
Sam- 8:41

LPO 19

WOD:
Power Snatch 6x3 @70%
Power Clean then Power Jerk 6x 3C-3J@70%
Snatch Deadlift 5x5 @110%
Front Squat @5x5 80%

PS-55kg
PCPJ-80kg
Sn Dead-90kg
FS-90kg