Inov 8 Lifts!!

WOD:
1. Find 1 RM Power Snatch  http://www.youtube.com/watch?v=JIW7aFAAX2s&feature=youtu.be

2. 6x Snatch Complex- 1 Power Snatch-1 Hang Snatch-1 Snatch-3 Overhead Squats http://www.youtube.com/watch?v=Q1AAFj68iLI&feature=youtu.be 
(Use 70% of the 1RM established for PSnatch)

3. 6x 3 Power Clean- 3 Power Jerk @75% (Power Clean)

Matt:
1. 80kg (PR)
2. 56kg
3. 80kg

LPO 33

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)

    2 Front Squat (90%)

Matt

Combo 1 80% =55kg, 85% =57kg

Combo 2 80% =75kg, 85% =80kg  http://www.youtube.com/watch?v=CfJ3Q7qgA-8&feature=youtu.be

CPls-125kg

FS 80%-90kg, 85%-95kg, 90%-100kg

These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

Matt's Choice

WOD:
3 Rounds for time:
30 Double Unders
20 Box Jump @22 inches
10 Muscle-Ups
Rest 2 min.

Post Rounds..
Sam:
Rd 1-2:37
Rd 2-3:44
Rd 3 3:54

Matt:
Rd 1-2:18
Rd 2-2:49
Rd 3-5:12

https://www.dropbox.com/sh/f5llsr1v1wa1fjt/JNq5qpWjLZ?n=58489799#lh:null-G0121122.JPG

LPO 32 (Castelo Branco)

WOD:

Snatch: 5@75%, 4@80%, 5@75% 4@80%, 5@75%, 4@80%
C+J: 2+2@75%, 2+2@75%, 2+2@75% 2+2@75%, 2+2@75%, 2+2@75%

Snatch: 60kg, 65kg (4th set missed 2)
C+J: 85kg

Notes: Had to use nanos...big difference you can see in the vid that I am off the heels.

http://www.youtube.com/watch?v=pKKC0zc2XTA&feature=youtu.be

LPO 31

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)

    2 Front Squat (90%)

Matt

Combo 1 80% =55kg, 85% =57kg

Combo 2 80% =75kg, 85% =80kg

CPls-125kg

FS 80%-95kg, 85%-100kg, 90%-105kg

These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

http://www.youtube.com/watch?v=rSF6g-zvDVs&feature=youtu.be

"Nate"

WOD: "Nate"
Nate is a CrossFit Hero Workout...

20 min. AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings

Matt: @24kg KB 16 Rounds 1 MU
Sam: @24kg KB 16 Rounds 1 MU

LPO 30 (Castelo Branco)

WOD:
6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)

Matt-
PS-OHS 55kg
PC-PJ 70kg
Sn HPull 70kg


http://www.youtube.com/watch?v=L2whnb_DdVs&feature=youtu.be
https://www.youtube.com/watch?v=HFq9tO-4KdM

notes: lifts w/ inov-8s

Slackline Complex

Pre:
Rogue Band Wrap Quad-Couch Stretch
Trigger Point-TFL, Quad, Ant. Tib

Core/ Warm-Up:
3x 25 Hollow Rocks- 12 SL Bridge- 12 SL March http://www.youtube.com/watch?v=1fHjKUvnbk4&feature=youtu.be
1x 15 Band Pull-Aparts-15 Band Pass throughs

Strength:
3x 3 Negative Pull-Ups (5 sec. count - ) rest 15 sec. only in between sets. Intensity >85%

3x Max Hand Release Push-Ups. rest 60 sec. in between sets. Intensity >90%

3x Each side with KB in L/R hand using the opposite foot: 6 RDL- 6 Bent Over Row-6 Shoulder Press  .  Intensity =80% http://www.youtube.com/watch?v=JJidBeM_ae8  http://www.youtube.com/watch?v=xNdCD8CVxDo

3x 7 Headstand Reverse Leg Lifts http://www.youtube.com/watch?v=WstEjF9XojU

Post:
Stretches: Wall Olympic Squat - Wall Split

Matt: 
HR Push-Ups: 48-14-11
SL Complex @24kg