12 Days Of X-Mas (presents needed are kettlebell and med ball)

WOD:
The wife hit me with a 30 Min time cap :(

The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.

1. 100 feet Overhead Walk @20kg plate
2. 1 Arm Push-Ups
3. Candlestick to Squat Jumps (narrow)
4. Pistols (alternating)
5. MB V-Ups @20lbs
6. KB Snatch @20kg
7. KB Bent Over Row @2-20kg
8. Spiderman Push-Ups
9. Wall-Balls @20 lbs-10ft.
10. MB Cleans @ 20 lbs
11. Tuck Jumps
12. Turkish Get-Ups @20kg (alt)

got 8 TGU then time

Open Prep 10

WOD:
3x12 Bent Over Rows @2-20kg KB

OTM (On the minute)
First 10 min.
6 Alternating KB Cleans@20kg
6 HSPU strict
(started w/ 2-KB clean but was almost knocking off splint, 1 @ a time was ok)
Next 10 min.
6 KB Front Squat @2-20kg
Final 5 min.
6 KB Push Press @2-20kg
6 Burpees

No Excuse Tabata

WOD:
Tabata Format (20 sec on 10 sec. off, 8 sets per exercise)
Frogstand Hold frog stand
Bridge-Up Hold bridge-up (w/ hands)
Hollow Body Hold (last 4 sets had to tuck one leg) hollow body
Mountain Climber (36 each)

Open Prep 9

WOD:
BW Overhead Squat Max Rep- 185lbs- 7 reps, finger still in a splint (mallet finger from a b-ball game 18/11) and affected the lift, the right wrist was what gave out. first I did 95lbs for 15 then 135lbs for 15…all in all, good to know where you are at.
15 min. AMRAP
15 cal Row
15 Box Jump @24 inch
15 V-Ups

5 Rounds 11 cals.

Open Prep 8

WOD:
For Time-
100 Double Unders
5 Rounds:
10 KB Thrusters @2-16kg
10 KB Deadlifts @2-16kg
100 Double Unders

8:56

AMRAP 5 min.
Max KB Push Press@2-20kg
Every break 21 Burpees

28 PP, that broke me

Smolov Jr. 12

WOD:
10x3 Back Squat @140kg

Gymnaintenance

WOD:
6 Rounds for Quality:
20 sec. P-Bar L-Sit
5 Strict Pull-Ups (used strap on left hand bc of finger)
Wall Walk to Handstand balance

 

Smolov Jr. 11

WOD:
8x4 Back Squat @135kg
5x5 Overhead Press 50kg-55kg-60kg-65kg-70kg
Strict Ring Dip Ladder 8 min. +5
4x5 Hanging Straight Leg Raise (all the way up)

Smolov Jr. 10

WOD:
7x5 Back Squats @125kg

3-5 Freestanding Handstands in between sets.

Smolov Jr. 9

WOD:
Back Squat 6x6 @120kg

Tabata Mix-Up
8 Rounds max reps
20 sec- Run w/ Jump Rope
10 rest
20 sec. HSPU strict
10 rest

35 revolutions for all rounds and HSPU 9-7-5-4-4-4-3-2

Open Prep 7

WOD:
10 Handstand Holds facing wall, mixed w/ mob and core

For Time:
100 1 Arm 20 kg KB Clean to Overhead (alternate each side, 200 total)

15:31

10 Handstand Holds facing wall, mixed w/ mob and core

Smolov Jr. 8/Open Prep 6

WOD:
10x3 Back Squat @135kg

OTM for 10 min.
30 sec. Max Double Under
30 sec. (20-25 sec) Hold 25kg Plate overhead

332 Double Unders

Standing on Hands 2

WOD:

8x 20 sec. Hollow Body holds (rest as needed)

4x 20 sec. L-Sit (p-bar)

For 20 min.-

1 Wall (Tree) Walk to Handstand Hold- 3 Freestanding Handstand attempts

OTM  for 5 min. 

30 sec. Handstand Walk for distance- 12 feet-15 feet- 9 feet- 12 feet- 14 feet

Smolov Jr. 7

WOD:
8x4 Back Squat @130kg

Standing With Hands

WOD:

OTM for 10 min. 

L-Sit to Elbow Lever

OTM for 10 min.

Wall Walk to Handstand hold

Smolov Jr. 6

WOD:

Back Squat 7x5 @120kg

AMRAP 7 min.

30 Wtd. Step-Ups (15 each) 24 inch Box@+ or - 48kg Sandbag

15 Strict Knees to Elbows (triceps suspended in ab straps) 

71 reps 

Active Recorevery

WOD:
3x 60 sec. Side Plank
3x 60 sec. Prone Floor Cobra hold
3x 60 sec. Bridge Up Hold
100 Band Pull-Aparts (light band)
100 Standing Cobra (light band)

Smolov Jr. 5

WOD:
A- Back Squat 6x6 @115kg

3x B1- 10 Barbell Squat Jumps @20kg
     B2- 5 Dragon Flags Negatives

Open Prep 5

WOD:
OTM for 20 min.
Min. 1- 20 Ice Skaters
Min. 2- 15 KB Ground to Overhead @20kg (1 arm)
Min. 3- Max Revolution Running w/ Jump rope (100-50-75-92-82)
Min. 4- 15 KB Bent Over Row @20kg (1 arm)

Smolov Jr. 4

WOD:
10x3 Back Squat @130kg
5x2 One Arm Pull-Ups right side (black rogue band)
3x5 One Arm Push-Ups right side

Smolov Jr. 3

WOD:
8x4 Back Squat @125kg
3x60 sec Weighted Plank @25kg

Smolov Jr. 2/Open Prep 4

WOD:
7x5 Back Squat @115kg

4x 2:30 AMRAP 

30 Double Unders

15 1 Arm DB Snatch@20kg

Rest 1 min. in between rounds

2-2-2-2

Smolov Jr. 1

WOD:
6x6 Back Squat @110kg
3x10 Wtd. Back Ext @20kg

Open Prep 3

Went to doctor today after hurting my finger (two weeks ago) in a basketball game, turns out I am on the disabled list for a while…here is my modified open prep…
WOD:
2 Rounds:

60 sec. Max Box Jump @30 inches (18, 17)

60 sec. Max 1 Arm (right) Russian Swing @20kg (30, 31)

60 sec. Max 1 Arm (right) Push Press @20kg (19, 21)

60 sec. Max V-Ups (19, 20)

Rest 4 min. in between rounds.

 

Open Prep 2

WOD:

4x A1-Back Lever Attempt P-bar
     A2-L-Sit-Handstand Attempt P-bar
     A3-Bar Pull-over to Bar Muscle-Up


B-
Time Cap-12 min.
90 Double Unders
30 Ring Muscle-Ups
Max 30 inch Box Jumps

27 Muscle-Ups….Injured tendon in my finger, that is why I shit the bed here??

LPO 144

WOD:
Power Snatch- 4-3-4-3-2-2-3 @60kg-65kg-60kg-65kg-70kg-75kg-65kg
Power Clean-Power Jerk 3/3-2/2-1 /2-3/3-2/2-2/1 @95kg-100kg-105kg-95kg-100kg-105kg
4x4 Snatch High Pull@85kg

LPO 143

WOD:
4x4 Front Squat@110kg
Snatch (full) 4-3-2-4-3-2-3-2 @70kg-75kg-80kg-75kg(F3)-80kg-85kg-80kg-85kg(F1)
7x 2/2 Clean and Jerk (full/split) @95kg-100kg-105kg-100kg-105kg-110kg-100kg
4x4 Clean Pull@130kg

Rowcovery

WOD:
30 min. Row @moderate
2:15-2:20 pace

OTM 10 min. Human Flag attempt

LPO 142

WOD:
5x4 Front Squats @110kg

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg
100kg-105kg(PP-F1)-100kg-(PP-F2)-105kg(PP-F1)-100kg-105kg-(PP-F1)

4x4 Snatch Pulls@110kg

5 Rounds For Time:
3 Deadlifts @150kg
2 Ring HSPU
3:16

Open Prep 1

WOD:
5x A1- Handstand Hold (facing wall)
     A2-5 30" inch Box Jumps

B- 8-8-6 Wtd. Ledge Pull-Ups @9kg (MB in between feet)

C- For Time:
21-18-15-12-9-6-3
SDHP @20kg
Burpee over Bar

11:10

3x D1- 10 Sotts Press @20kg
     D2- 10 Wtd. V-Ups @9kg MB
     D3- 3-4 Handstand Walk attempts

LPO 141

WOD:
Power Snatch- 4-3-4-3-4-3 60kg/65kg
Power Clean/ Power Jerk- 3/3-2/2-1/ 2-3/3-2/2-2/1 95kg-100kg-105kg
Snatch High Pull 4x4 @85kg
10 min. OTM- 1 Human Flag attempt

"Olivia"

Found this on the internet, named after a baby Olivia, so I figured I should do it for my newborn also named Olivia.

WOD:
For Time-(30 min. Cap)
10 Thrusters @135lbs
40 Pull-Ups
200m Run
30 Thrusters @95lbs
30 Pull-Ups
400m Run
50 Thrusters@65lbs
20 Pull-Ups
800m Run

25:56


At School:
ACSM Sit-Up test: 60 sec. Max-Sit-Ups, w/ feet anchored and arms behind head, touch elbows to knees. 48. Classification: excellent.

ACSM Upper Body Strength test: 60 sec. Max Push-Ups, hands under shoulders, chin must touch ground. 63. Classification: excellent.

Sit and Reach test: 150, excellent.

LPO 140

WOD:
Front Squat 4x4 @110kg

Snatch (full) 4-3-2-4-3-2-3-2 @75kg(F3)-80kg(F2)-85kg(F0)-75kg-80kg(F0)-80kg(F2)-70kg-75kg(F3)-80kg(F1) Worst performance in this workout ever!!

2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg

Clean Pull 4x4 @130kg


Obs:
30/01/15- Reason the workout was bad, bc of mallet finger…

OTM Gymnastics

18/11/14
WOD:
 Basketball Tourney for school, Performance rating 7.3

19/11/14
WOD:
OTM for 10 min.
on P-bars, L-Sit to Elbow Lever

OTM for 10 min.
1 Back Lever attempt

5 Rounds 1 min. on 1 min. off (10 min.)
Max Bar Pull-overs 3-2-3-2-3

OTM for 10 min.
30 sec. Handstand Walking

LPO 139

WOD:
5x4 Front Squat @110kg

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(PP-F1)-105kg(PP-F1)-100kg-105kg(PP-F1)-100kg(PP-F2)-105kg (PP0F0)

4x4 Snatch Pulls @105kg

3-3-3-2-1 Deadlift @150-150-170-190-195-kg

3x10 Ring Rows (horizontal)

"Angie"

WOD:
Wtd. Ring Dips 10-10-8-4 @7.5kg-7.5kg-15.5kg-23.5kg

Angie For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Abs (ab-mat, arm use ok)
100 Squats
18:04

Wtd. P-Bar Dips 5-5-3-1 @16.5kg-16.5kg-25.5kg-32.5kg

What I Can Get In

WOD:
4-4-4-4-4 Front Squat @245lbs

KB Linda (2 Kettlebells of death)

WOD:
A)
2 min. Max Double Unders -148
rest 2 min.
2 min. Max Pull-Ups (strict on ledge)- 27
rest 2 min.
2 min. Max HSPU (strict)-32

B)
10-1
KB Single-Leg Romanian Deadlift (Reps for each leg, alternating) @2-20kg
KB Bench Press @2-20kg
KB Clean (not squat) @2-20kg
18:07

C)
3 Rounds Not for time:
12 V-Ups
45 sec. Handstand hold (facing wall)

LPO @ CF Leblon

WOD:

Power Snatch 4-3-2-4-3-2 @135lbs-145lbs-155lbs-135lbs-145lbs-155lbs

Power Clean/Power Jerk 2/2-2/2-1/ 2 -2/2-2/2-2/1 @215lbs-225lbs-235lbs-215lbs-225lbs-235lbs

4x4 Snatch High Pull @185lbs

Sunday 60

WOD:
3x10 E.L Step-Up @2-20kg KB

For Time:
10-20-30

Air Squat
HSPU
Air Squat
Pull-Up (ledge/strict)
11:59

Conditioner

WOD:
A-Row 5k 21:20 (moderate intensity)

B- 3 Rounds for time:
21 Thruster @75lbs
18 total Jumping Lunges
15 Hollow Rocks
12 Sumo Deadlift High Pull@75lbs
9 Pull-Ups
6 Overhead Squats @75lbs
3 Burpees
12:20

C- 4 Rounds not for time
L-Sit- Elbow Lever
Leg-less Rope Climb



Later at college had to do a VO2 max test, 20 m. Shuttle, 8 Rounds 63-20m shuttles, 47,5 VO2 max…Was not expecting that.

LPO 138 (PR Clean 125kg)

WOD:
Snatch
4@60kg
4@70kg
4@75kg missed 1(3reps)
3@80kg
2@85kg
4@75kg
3@80kg
2@85kg (missed both)
3@80kg (missed 2)
2@85kg

Clean and Jerk
2/2 @85kg
2/2 @95kg
2/2 @100kg
2/2 @105kg
1/1 @110kg
1/1 @115kg
1/1 @120kg Not a PR
1/1 @125kg PR
1/1 @110kg

Military Auxiliary

WOD:
5x6 Std. Military Press 105lbs-125lbs-145lbs-135lbs-155lbs
5x6 Strict Toes to Bar
6x 20 sec. L-Sits on P-Bar
5 P-Bar Back Lever Straddle attempts
10 min. practice P-bar Elbow stand

LPO 137

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg-105kg-100kg(F1)-105kg-100kg-105kg

Snatch Pulls 4x4 @105kg

5 Rounds For Time: 

4 Front Squat@105kg

40 Double Unders

7:20

OTM for 5 min.

3 Deadlifts @150kg

Winger

WOD:
Max sets of 5 unbroken Bar Muscle-Ups (do not chicken wing it)
Weighted Bar MU attempt 9kg(F)-7kg(F)-5kg -3 reps
10-6-6 Wtd. Chin-Ups @9kg
5x Grip Complex attempts (2 for 5)

For Time 21-15-9
Handstand Push-Up (strict)
Toes to Bar
4:27

LPO 136

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg  (1ST TIME NO REPS MISSED)
2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg

Hump The Ground Day

WOD:
3 Rds Not for Time:
50 Double Unders
15 Hollow Rocks
15 Superman Rocks
10 Strict Pull-Ups (ledge)
10 Strict HSPU

For Time:
9-6-3
Burpee Box Jumps @30'
Double KB Clean @2-20kg

Had a technical error w/ the timer, didn't start. It was intense though.

3 Rounds For Time:
15 Deadlifts @102kg
15 Burpee Over the Bar

7:08 (kicked my ass)

½ LPO

WOD:

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg-105kg-100kg(F2)-105kg(F1)-100kg(F2)-105kg(F1) 

Renegade 100

WOD:
Not for Time- 100 Renegade Rows (I did 10x10 alternating arms)

10 min. Practice Handstand

Mainsite WOD (CF Leblon)

WOD:
1. On the Min. 5 Thrusters
Start at 75lbs, every 5 min. add 20lbs, go until you cannot complete 5 reps.
77 Reps (2 reps @175lbs)

2. 15 min. to find 5 RM Muscle-Snatch
135lbs

3. 10 min. AMRAP
1-10 climbing ladder
Power Snatch @145 lbs
Bar Muscle-Up
44 reps

LPO 135

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed 5 reps)
2 Cleans (full) 2 Jerks (split) 2 reps @100kg-105kg-110kg(did 1-1, choice, not failure)-100kg-105kg-110-100kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg

Get Swole, Cardio and Abs

WOD:
3x A1 10 Pull-Ups (ledge)
     A2 10 HSPU (strict)
alternate exercises, rest as needed between each

3x B1 10 Side Lunges (goblet) @1-20kg KB

3x C1 Max Unbroken Double Unders  27-81-38
     C2 Max Hollow Rocks 24-14-20
superset exercises, but rest as needed in between each superset

3x 20* Bent Over Rows @2-20kg KB
*broke up last set 14/6

LPO 134

WOD:
90 min. Basketball
then…

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(F2)-105kg(F1)-100kg(F2)-*100kg-*95g-*100kg 

*lowered load, basketball crushed me

2x4 Snatch Pulls @100kg

Inside Turkish

WOD:
4x10 Turkish Get-Up (alt.) @20kg
4x10 Hip Flexor Flex/Lift (strattle pos.)
4x20 Knuckle Push-Ups
60 sec. Headstand

A Little Bit Of Everything

WOD:

Power Snatch: 4-3-4-3-4-3   135lbs/145lbs

Power Clean, Power Jerk: 3,3-2,2-1,2-3,3-2,2-2,2   205lbs-215lbs-225lbs-205lbs-215lbs-235lbs

Snatch High Pull: 4x4 @185lbs

For Time:
Run 400m

5 Unbroken Ring Muscle-Ups

Run 400m

4 Unbroken Ring Muscle-Ups

Run 400m

3 Unbroken Ring Muscle-Ups

Run 400m

2 Unbroken Ring Muscle-Ups

Run 400m

1 Unbroken Ring Muscle-Up

If you break up the MU, you are penalized with a 200m Run, then have to complete the rest of the MUs.

12:35

AMRAP

60 sec. Wallball-30

rest 60sec.

60 sec. Toes to Bar-21

rest 60 sec.

60 sec. Max Unbroken Double Unders-50

P-Bar Fail

WOD:
5x Handwalk on P-Bar (down and back)
4x10 P-Bar Support Swings

6 Rds For Time:
10 Pistols (alt.)
20 Double Unders
4:38

W/ a Partner:
10 min. AMRAP
6 DB Burpee Box-Over @22kg/16kg
(one works, other rests)
60 Total (30 p/p)

Held some elbow/shoulder stands on P-Bar
http://instagram.com/p/uRfSfYCrPZ/?modal=true

after this I tipped over and busted my ass :)

LPO 133

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed 2 reps)
2 Cleans (full) 2 Jerks (split) 2 reps @100kg-105kg-110kg-100kg-105kg-110-100kg
Front Squat 4x4 @110kg
Clean Pull 3x4 @130kg

Gymnasticles

WOD:
3x 25 sec. Ring Support-25 sec. Bottom of a ring dip
3x10 Straddle Hip Flexor Foot Raises
3x Ring Back Lever Holds (tuck)
3x Bar Back Lever Holds (straddle)
3x3 Top Half of Muscle-Up
3x L-Sit - Elbow Stand (P-Bar)
3x6 Wide as Possible Pull-Up

LPO 132

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(F2)-105kg(F1)-100kg-105kg-100kg-105kg(F1) 

Hand felt good.

4x4 Snatch Pulls @110kg

5x4 Front Squat @110kg

5x3 Deadlift @150kg

Run and Abs

WOD:

20 min. AMRAP

+ or - 400m Run 

Max Toes To Bar

12-13-11-10-8-8-7

Pull and Pool

WOD:

3x10 Strict Pull-Ups

3x4 Weighted Pull-Ups@16kg

3x3 Ice Cream Makers

3x Back Lever Holds (strattle, not very good)

2x 30 Jumping Squats holding 16kg KB

 

Sit's and Sott's

WOD:
3 Rounds For Time-
30 sec. L-Sit on rings
10 KB American Swings@32kg
10 KB Sotts Press (alternating) @16kg
5:37

2 Max Effort Chest to Bar Pull-Up
(perform first set then 60 sec. later perform set 2)
10-10

Tabata Hollow Body hold

LPO 131

WOD:
Power Snatch:4-3-4-3-4-3 (60kg-65kg-60kg-65kg-60kg-65kg)
Power Clean/Behind the Neck Split Jerk: 3/3-2/2-1/ 2-3/3-2/2-2/1
(95kg-100kg-105kg-95kg-100kg-105kg)
Front Squat 5x4 @110kg
Snatch Pull 4x4 @110kg

LPO 130

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed about 5 or 6 reps)
Clean (full) 2 reps @95kg-100kg-105kg-110kg(1F)-100kg-105kg-110(1F)-110kg
Front Squat 4x4 @110kg
Clean Pull 3x4 @130kg
Pendlay Row 3x4 @80kg

Felt pretty weak today, timing also off.

Callus stenics 2

WOD:
5x Max Strattle Back Lever Hold
5x 2 reps of L-Sit 5 sec. to Elbow Lever (parallel bar) max
4x8 of Drill for Back Roll Progession on rings w/ P-Bar

From Pat Sherwood's Instagram

WOD:
3 Rounds for Time
10 Deadlifts @126kg/275lbs
50 Double Unders

4:46

Sabaday Time (team)

WOD:
5x3 Ring Handstand Push-Ups

Team Isabel: 60 Snatches
Matt 135lbs
Luiza 65lbs
One person does 5 while other recovers.

5:47
In a team of three-Yan Bailey, Luiza Voight, Matt Chan (me)

30 min. AMRAP
600m Med Ball Run (200m per person)
60 KB Swings 24kg/16kg (20 per person)
60 Wall Balls (20 per person)
30 Pull-Ups (15 Yan and I)

3 Rounds, 600m run, 60 swings

The Grip Complex

WOD:
10 Rounds of Grip Complex, Overhand Grip-Underhand Grip-Eagle Grip-Underhand-Overhand
Grip Complex 3x, last set is what you should go for

3x15 P-Bar Dips

LPO 129

WOD:
2 Cycles:
4 Power Snatch-4 OHS @60kg
3 Power Snatch-3 OHS @65kg
2 Power Snatch-2 OHS @70kg
60-65-70-60-65-70

6x4 Snatch High Pull 80kg-80kg-80kg-90kg-90kg-90kg
5x4 Back Squat 120kg (last set 110kg, by accident)
4x4 Clean Pulls @130kg

Pullin Through

WOD:
3x12 GHD Sit-Up

4-4-3-3 Weighted Pull-Up @22kg-22kg-22kg-25kg

Tabata Row

LPO Adaptada

Tweaked my hand/wrist saturday on a lift so…
WOD:
Front Squat 5x4 @255lbs
Clean Pull 5x3 @285lbs
20 min. Straddle Back Levers and Bar Pull Overs

Moderate Run

WOD:
3.8 km Run at moderate pace, hill of alto leblon (up and down). Had to feed some cats at my wife's parents.

Clean Jerk Climb Dead

WOD:
3x1 Power Clean-1 Power Jerk @255lbs-255lbs(f miss jerk)-255lbs
5 Legless Rope Climb
4x3 Deadlift 375lbs-375lbs-395lbs-395lbs

LPO 128

WOD:
4-3-4-3-4-3 Hang Power Snatch (above knee, below knee, above knee, below knee)
60/65kg

3-2-3-2-3-2 Hang Clean (full) (above knee, below knee, above knee)
95kg/100kg

1 Power Clean-3 Push Press @100kg
1 Power Clean-2 Push Press @105kg (F1PP)
1 Power Clean-3 Push Press @100kg
1 Power Clean-2 Push Press @105kg

1 Power Clean-3 Push Press @100kg
1 Power Clean-2 Push Press @105kg 

LPO 127

WOD:
Snatch 4-3-2-4-3-2-3
75kg(F3)-80kg-85kg-75kg(F3)-80kg(F2)-85kg(F1)-80kg(F2)

2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
1 Clean-2 Jerks @110kg
2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
2 Cleans-1 Jerk @110kg

4x4 Front Squat @110kg
4x4 Clean Pulls @130kg

LPO 126

WOD:
2 Descending Cycles-
4 Power Snatches-3 Snatch Push Presses-4 Overhead Squats @60kg
3 Power Snatches-2 Snatch Push Presses-3 Overhead Squats @65kg
2 Power Snatches-1 Snatch Push Presses-2 Overhead Squats @70kg
(60kg-65kg-70kg-60kg-65kg-70kg)

2 Descending Cycles-
3 Power Cleans-3 Power Jerks@95kg
2 Power Cleans-2 Power Jerks@100kg
1 Power Clean-2 Power Jerks/2 Power Cleans-1 Power Jerk@105kg
95kg-100kg-105kg(1-2)-95kg-100kg-105kg(2-1)

5x4 Snatch Pulls @105kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Callus stenics

WOD:
5x Max Strattle Back Lever Hold
5x 2 reps of L-Sit 5 sec. to Elbow Lever (parallel bar) max
3x3 Bar Muscle-Ups (hand rip)
10 min. Freestand Handstand practice.

Crossfit Double (My Gym)

WOD:
3-3-2-1-1-1 Power Snatch
52kg-62kg-72kg-82kg-82kg-82kg

3 Rounds of "Chief's Snatch"
AMRAP 3 min.
3 Power Snatch @62kg
6 Push-Up
9 Squats
Rest 1 min. in between rounds

1- 3 Rds 2 Snatch
2- 3 Rds 1 Snatch
3- 3 Rds 1 Snatch

Then,

6 min. AMRAP
20 Front Squat @62kg
20 HSPU (strict)

60 Reps

The Trusty Ledge

WOD:
4x8 Ledge Pull-Ups (3/2/1) Tempo
in between every set 5 (only) freestanding Handstand attempts

LPO 125

WOD:
Snatch 4-3-2-4-3-2-3
75kg-80kg-85kg-75kg(F3)-80kg(F2)-85kg(F1)-80kg(F2)

2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
1 Clean-2 Jerks @110kg
2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
2 Cleans-1 Jerk @110kg

4x4 Front Squat @110kg
4x4 Clean Pulls @130kg

Ring Hand

WOD:
10 min. Handstand Practice
6x4 Ring Muscle-Ups
3x30 sec. Eagle Grip Hang (Wide)
3x30 sec. L-Sit (P-bar, below 90)

LPO 124

WOD:
2 Descending Cycles-
4 Power Snatches-3 Snatch Push Presses-4 Overhead Squats @60kg
3 Power Snatches-2 Snatch Push Presses-3 Overhead Squats @65kg
2 Power Snatches-1 Snatch Push Presses-2 Overhead Squats @70kg
(60kg-65kg-70kg-60kg-65kg-70kg)

2 Descending Cycles-
3 Power Cleans-3 Power Jerks@95kg
2 Power Cleans-2 Power Jerks@100kg
1 Power Clean-2 Power Jerks/2 Power Cleans-1 Power Jerk@105kg
95kg-100kg-105kg(1-2)-95kg-100kg-105kg(2-1)

5x4 Snatch Pulls @105kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Crossfit Double

Crossfit JB:
For time-
Run 400m
40 Lunges at 2-15kg Dumbbells
Run 600m
60 Ab-mat Sit-Ups
Run 400m
80 Air Squats
Run 200m

13:40

Crossfit Leblon: 2.5 Hrs later
3 Cycles-
4 Hang Power Snatch (above knee, below knee, above knee, below knee)@135lbs
3 Hang Power Snatch (above knee, below knee, above knee, below knee)@145lbs

3 Cycles-
3 Hang Power Clean (above knee, below knee, above knee)@205lbs
2 Hang Power Clean (above knee, below knee)@215lbs

3 Cycles-
1 Power Clean-3 Push Press @215lbs
1 Power Clean-2 Push Press @235lbs (missed both pp on 1st, 2nd time ok, 3rd time 1 pp only)

LPO 123

WOD:
Snatch 4-3-2-4-3-2-3
75kg-80kg(F2)-85kg-75kg-80kg-85kg-80kg(F1)

2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
1 Clean-2 Jerks @110kg
2 Cleans-3 Jerks @100kg
2 Cleans-2 Jerks @105kg
2 Cleans-1 Jerk @110kg

4x4 Front Squat @110kg
4x4 Clean Pulls @130kg

LPO 122

WOD:
2 Descending Cycles-
4 Power Snatches-3 Snatch Push Presses-4 Overhead Squats @60kg
3 Power Snatches-2 Snatch Push Presses-3 Overhead Squats @65kg
2 Power Snatches-1 Snatch Push Presses-2 Overhead Squats @70kg
(60kg-65kg-70kg-60kg-65kg-70kg)

2 Descending Cycles-
3 Power Cleans-3 Power Jerks@95kg
2 Power Cleans-2 Power Jerks@100kg
1 Power Clean-2 Power Jerks/2 Power Cleans-1 Power Jerk@105kg
95kg-100kg-105kg(1-2)-95kg-100kg-105kg(2-1)

5x4 Snatch Pulls @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Monday Muscle-Up

WOD:

5 Rounds for Time-

5 Bar Muscle-Ups

5 HSPU (strict)

8:37

Sitio Triplet

WOD
10x3 Wtd. Pull-Up @16kg

3 Rounds For Time:
Run + or - 400m
15 Toes to Bar
30 Push-Ups

10:28

LPO 121 (100kg Snatch!!)

WOD:

4 Snatch @75kg

3 Snatch @80kg

2 Snatch @85kg

2 Snatch @90kg

2 Snatch @95kg (F0)

1 Snatch @100kg

4 Snatch @80kg (F2)

2 Cleans 2 Jerks @100kg

2 Cleans 2 Jerks @105kg

1 Clean 2 Jerks @110kg

2 Cleans 2 Jerks @100kg

2 Cleans 2 Jerks @105kg

2 Cleans 1 Jerk @110kg

2 Cleans 2 Jerks @100kg

4x4 Front Squats @110kg

4x4 Clean Pull @130kg

Windy Burpee

WOD:
6 min. AMRAP Burpee Muscle-Up (ring) 6 inches above max reach
18, wind and ring set-up issues, + felt a little winded

Practice Handstand 15 min.

LPO 120

WOD:
2 Descending Cycles-
4 Power Snatches-3 Snatch Push Presses-4 Overhead Squats @60kg
3 Power Snatches-2 Snatch Push Presses-3 Overhead Squats @65kg
2 Power Snatches-1 Snatch Push Presses-2 Overhead Squats @70kg
(60kg-65kg-70kg-60kg-65kg-70kg)

2 Descending Cycles-
3 Power Cleans-3 Power Jerks@95kg
2 Power Cleans-2 Power Jerks@100kg
1 Power Clean-2 Power Jerks/2 Power Cleans-1 Power Jerk@105kg
95kg-100kg-105kg(1-2)-95kg-100kg-105kg(2-1)

5x4 Snatch Pulls @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Vanity Abs and Cardio

WOD:
25 min. Bike (low int.)
5x12 Toes to Bar
1x10 Toes to Bar
15 min. Handstand Practice
5 Dragon Flag
25 min. Bike (low int.)

Quick and Strict

WOD:
10 min. AMRAP
50 Double Unders
10 Strict Ledge Pull-Ups
10 Strict HSPU

4 Rounds

CFL LPO 2

WOD
6x4 Hang Power Snatch (above knee, below knee, above knee, below knee) @135lbs
6x3 Hang Power Clean (above knee, below knee, above knee) @205lbs
6x1 Power Clean-3 Push Press 215lbs-225lbs-235lbs-215lbs-225lbs-235lbs(F2 PP)
4x3 Snatch Pull @245lbs

235lbs

Gym Crasty

WOD:
3x 1 Bar Pull-over- 2 Bar Muscle-Ups
4x + or - 20 sec. P-Bar L-Sit
5x Grip Complex (attempts, unable to master the EAGLE!!)https://www.youtube.com/watch?v=Sj_v4yYGsfI

LPO 119

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg
4x4 Front Squat @110kg
4x3 Snatch Pull @110kg

LPO 118

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Ringworm

WOD:
10 Sets of Muscle-Up to L-Sit to a slow negative Muscle-Up then get inverted and as slow as you can lower from the rings. Rest as needed in between sets.

here is an example, 8th set

A Complex Complex

WOD:
Prep-
2x5 Bar Muscle-Ups
8 Strict Pull-Ups
12 Strict Handstand Push-Ups (very hot at beach so we left :'
25 min. casual stroll

3 sets of this complex, rest as needed in between rounds.
@60 kg perform 10 Bent Over Rows-8 Hang Muscle Cleans-6 Strict Ovhd. Press

25 to life

WOD:
4x6 Wtd. Ledge Pull-Ups @20lbs
For Time-
25 Front Squats@82kg
25 Strict Handstand Push-Ups
25 30 inch Box Jumps
6:36

LPO 117

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg

LPO 116

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg-115kg-120kg-115kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Sunday Brunch

WOD:
For Movement-
10 min. Bike
3 Rounds:
5 Unbroken Bar Muscle-Ups
10 Toes to Bar
15 Lateral Jumps over a 20 ish inch box
10 min. Bike

LPO 115

WOD:
6x4 Hang Power Snatch (above knee, below knee, above knee, below knee) @60kg
6x3 Hang Full Clean (above knee, below knee, above knee) 90kg-90kg-100kg-100kg(F2)-90kg-90kg
6x1 Power Clean-3 Push Press 100kg-100kg-100kg-105kg-105kg(F1)-100kg
4x4 Back Squat 110kg-110kg-115kg-115kg

LPO 114

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg

4x4 Front Squat @110kg

4x3 Snatch Pulls @110kg

Rainy Day Pumps

WOD:
10 min. Practice Freestanding HSPU
3x8 Strict Pull-Ups (slow to med. tempo)
3x8 Strict Ring Dips (slow to med. tempo)
3x8 Sotts Press @20kg Bar
10 min. Practice Handstand balance w/ wall's help

LPO 113

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Father's Day WODzinho

WOD:
3x5 Wtd. Pistols @18kg

For Time, 10 min. time cap
200 Double Unders
40 Strict Ledge Pull-Ups
40 Strict HSPU

262 Reps

Short Holds, The Before Videos

WOD:
5x 20 sec. L-Sit (lost some strength here)
4x10 Bridge-Ups
8 min. Practice Back Lever (tuck)  video
8 min. Practive Bar Pull-over to Front Lever (tuck)  video

LPO 112

WOD:
6x4 Hang Power Snatch @60kg (alternate above knee, below knee, above knee, below knee)

3x2 Cleans-2 Split Jerks @90kg
    2 Cleans-2 Split Jerks@100kg (6 total sets alternating weights 90-100-90-100-90-100)

4x4 Front Squats @110kg
4x3 Snatch Pulls @110kg
4x3 Deadlifts @140kg

LPO 111

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @85kg
2 Power Cleans-2 Power Jerks @95kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @100kg-105kg-105kg-110kg-110kg

Back to Rio

Warm-Up
3 Rounds-
1 min. Single Unders
1 min. Double Unders
1 min. Triple Unders

WOD:
5 Rounds: In 2 min. complete 3 Bar Muscle-Ups and 6 HSPU (strict)
no rest
5 Rounds: In 2 min. complete 8 Toes to Bar and 8 Dips (strict)

OTM Jon's Gym

WOD:
OTM for 10 min.
5 Strict Pull-Ups
OTM for next 10 min.
10 Squat Jumps

10 min. practice Freestanding Handstand Push-Up against wall

Crossfit Harbor East

WOD 1
5-5-5 Front Squat
135lbs-155lbs-185lbs
For Time:
50 Front Squats @135lbs
50 Hand Release Push-Ups
50 Box Jumps @24 inches
9:53

WOD 2
8 min. EMOM 2 Clean and Jerks
135lbs-135lbs-155lbs-155lbs-185lbs-185lbs-205lbs-205lbs

US Vacation WODS 21/7-28/7

21/7
3x10 Back Squat @225lbs
5x5 Hang Muscle Clean @155lbs
5x5 Bench Press @205lbs
3x10 Pull-up (last 4 reps on 3rd set kipping)
3x10 HSPU

23/7
5x3 Muscle Snatch-3 Snatch Push Press-3 OHS @95lbs
5x3 Muscle Cleans-3 Thrusters @135lbs
3x8 DB Lunge e/leg @50lbs each hand
3x8 T-Bar Row @2-45lbs

25/7
3x400m Row 1:57-1:50-1:51
3x5 DB Front Squat @2-70lbs
3x5 DB Shoulder Press@2-55lbs
3x8 Pull-Ups
1x5 TGU rt side unbroken then left side unbroken@55lbs DB

26/7
3x5 DB RDL @70lbs superset to 10 Squat Jumps
3x5 DB Bent Over Row @70lbs superset to 10 MB Slams @12lbs
3x5 DB Thruster @60lbs superset to 10 Toes to Bar
3x 20 sec. L-Sit

28/7
12 Min. AMRAP
6 Strict Pull-Ups
6 Strict HSPUs
12 KB Sumo Deadlift High Pull @45lbs
7 Rounds +4 Pull-Ups

2 Rds x12 reps each, not for time
1 Arm KB Bent Over Row@45lbs
SL Squat
Push-Up to Pike
Bicep Curl
Tri Ext.

Lungpunch

WOD:
12-9-6
Bar Muscle-Ups
Pistols (12-9-6 each leg, alternating)

7:20

Pull-Ups 12-11-8
10 min. Practice freestanding HSPU

"Annie"

WOD:
For Time-
50-40-30-20-10
Double Unders
Sit-Ups
7:04

For Jackedness-
(all these rest as needed in between)

3x8 Tempo Pendlay Row 3/1/1
3x8 Box Jumps @30'
3x 500 ft. Farmer's Walk @2-20kg plates
3x8 Bridge-Ups

LPO 110

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)

Rings in Trees, Toes to Bars

WOD:
7x10 Toes to Bar
3-3-2 Ring HSPU https://www.youtube.com/watch?v=PtBFHpa-JeQ

LPO 109

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Jerk- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg-80kg-85kg-85kg-90kg-90kg
4x4 Snatch Pulls (no arm bend) @100kg
5x5 Front Squats @100kg
5x4 Deadlifts @140kg
3x10 Wtd. Back Extensions @15kg

Skillplexes

WOD:
3x For Practice:
3 Skin the Cat w/ tuck (bar)
L-Sit to Shoulder Stand
2 Bar Muscle-Ups to Front Lever w/ tuck

6x Ring Muscle-Up to L-Sit to slow lower to hang to Inverted tuck to slow lower
5 Bridge-Ups in between the 6 sets

3x3 each arm Uneven Ring Pull-Ups

10 min. Practice headstand to HSPU (freestanding)

LPO 108

WOD:
6x 4 Hang Power Snatch @60kg (alternate above knee, below knee, above knee, below knee)
6x 3 Hang Clean @90kg (alternate above knee, below knee, above knee. This is where you go in the hole or squat clean)
6x 1 Power Clean- 3 Push Press @80kg-80kg-85kg-90kg-95kg-100kg(F2)
5x 5 Back Squat @110kg

LPO 107

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
3x12 Band Pull-Aparts
3x12 KB Bent Over Row 2-24kg

1 Hand Bandit

Attempted to do my LPO workout at my house but popped a blood vessel in a finger on my left hand after 2 sets of the snatch complex (3 pow snatch-3 snatch push press-3 ohs @60kg), so I changed it up..

WOD:
10-1 (10 min. time cap)
DB Snatch @30kg Rt. arm only
Strict Handstand Push-Up
got 90 reps

5x5 Box Pistols @25kg (20 inch box)

Toe Up

WOD:
10x Muscle-Up- L-Sit- Slow control to Hang- Inverted Hang- Slow lower to Hang
(used some strict and some kipping MU, rest as needed)

75 Toes to Bar (rest as needed)

4th Of July Hero WOD "Forrest"

WOD:
3 Rounds For Time-
20 L Pull-Ups
30 Toes to Bar
40 Burpees
800m Run
38:53

RIP to Michele Feula who passed away from cancer on this day. She was a dedicated mother, wife and trainer.  She inspired and helped so many, including myself, we will miss you dearly. Love you.

LPO 106

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
4x5 Strict Ring Dips (deep w/ turn out @support)
3x10 Horizontal Ring Rows (feet held by someone, get a little semi false grip on it)

Dust Off The Old Rings

WOD:
3x Max P-Bar L-Sits- 40sec/ 35 sec/ 25 sec
5x Try for 5 Muscle-Ups (rings) 5-4-5-4-3
3x 4 Band Assist (little red rogue) Front Lever (bar)

LPO 105

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
4x4 Snatch Pulls (no arm bend) @100kg
5x5 Front Squats @100kg

Cosmetic Pumps and Cardio

29/6
3 Rounds (untimed)
20 Band Slams
10 Tempo HSPU 3/1/1
8 Single Arm Bench Rows @36kg DB

30/6
5x5 Headstand Pikes

30 sec. on 30 sec off until you reach 50 reps of Candlestick to Jump https://www.youtube.com/watch?v=OhGdx6yw7Yk
8-7-7-8-8-8-7

Friday Countdown

WOD:
6x 20 sec. P-Bar L-Sit, rest as needed in between sets. (not quite parallel but higher than ever)
5x 20 sec. Max Bar Muscle-Up rest 60 sec. in between attempts 2-4-3-4-2 (15)
4x 4 Wtd. P-Bar Dips (deep as possible) @16kg, rest as needed in between sets. (2 reps on 4th set)
3x 15 Toes to Bar
2x Max Weighted Pull-Ups @16kg, rest as needed in between sets.(3-3)
1x Max Weighted Chin-Ups @9kg MB between feet. (8)

LPO 104

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)

LPO 103

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
5x4 Snatch Pulls (no arm bend) @100kg
5x4 Front Squats @100kg

Fight or Flight

WOD:
3 Rounds (not for time)
5 Triple Unders
10 1 arm DB Bench Rows @30kg
10 Tempo Handstand Push-Up 3/1/1
then..

Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

11:40 may have done 2nd 35 twice

Clean Complex

WOD:
7x 3 Hang Muscle Clean (knee)-3 Front Squat- 3 Push Press @72kg
5-7-9 Good Morning @72kg
3x12 High Paloff Press

Country House Bar

18/6
4x5 Wtd. Pull-ups @20lbs
4x5 SL Bridge-Ups
not for time 50 AB Mat Sit-ups w/20lbs MB- 800m Run w/ 20 lbs MB

19/6
For Time:
10 Rds-
1 Bar Pullover
1 Bar Muscle-Up
4 Strict HSPU
9:53

AM Thrust Quencher

WOD:
Thruster 5-5-3-3-1-1-1
60kg-70kg-80kg-86kg-100kg-100kg-102kg

For Time-
3 Rounds
15 Burpees
15 V-Ups
5:20

Mon Con

WOD:
5x 20 sec. L-Sit hold
3x5 Front Lever (bar w/ red skinny band support)

For Time-
80 Double Unders
60 Wall Ball 20lbs-10ft.
40 Toes to Bar
8:17

LPO 102

WOD:
Snatch-

3@75%-65kg

3@80%-70kg

3@85%-75kg

2@90%-80kg

1@95%-85kg

1@100%-90kg

1@103%-94kg (PR)

1@105%-96kg (PR)https://www.youtube.com/watch?v=GwZADgnoF6s

Clean and Jerk-

2-2@75%-90kg

2-2@85%-100kg

2-2@90%-110kg

1-1@95%-115kg

1-1@100%-120kg miss 

Friday the 13th Living Safe

WOD:
3 Rounds...rest 60-90 sec. in between each exercise
60 sec. weighted FLR @16kg
20 Reverse Hypers
12 Step-Ups (per leg)@16kg
15 Band Standing Chest Press @3 heavy bands (JCS Predator)
15 Band Standing Row @3 heavy bands  (JCS Predator)
15 Band Rotations @ 3 heavy bands  (JCS Predator)

Slippery Hook 2

WOD:
3x2 Hang Power Snatch @68kg https://www.youtube.com/watch?v=L4Pr_jhun8s

For Time...

100 Sumo Deadlift High Pulls @20kg

5 Hang Power Snatch @52kg

75 Sumo Deadlift High Pulls @20kg

10 Hang Power Snatch @52kg

50 Sumo Deadlift High Pulls @20kg

15 Hang Power Snatch @52kg

17:48

3x10 Front Squat @72kg

Slippery still..used my non-olympic bar so hard to keep the hook grip. Compare to http://matttrainingrj.blogspot.com.br/2012/12/slippery-hook.html

LPO 101

WOD:
Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

Handstand Push-Up on jerk box w/ partner support 3x6

Good Mornring

WOD AM:
4x5 Ring Front Lever (with 1 lt. red rogue band on each foot)
3x5 Ring Ice Cream Maker (with 1 lt. red rogue band on each foot)
10 min. AMRAP
3 Chest to Bar Pull-Ups
6 Strict Dips
9 Single Leg Box Jumps @20 inches (alternating)    7 Rounds, 3 C-B

WOD PM:
5x20 sec. L-Sit Holds (rest as needed)
10 min. practice Handstands

LPO 100

WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%,  1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg

Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull 4x4 @100% 90kg

Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Low Ls

WOD:
5x2 Bar Pullover
5x20 sec. Low L-Sit
3x10 Horizontal Ring Rows (false grip)

LPO 99

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg

Slow It Down

WOD:
MWOD split and ABCs
5x5 Sotts Press @20kg
10x 1 Bar Muscle-Up- 1 Slow as possible Negative Muscle-Ups

LPO 98

WOD:

Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

3x 10 GHD Sit-Ups@20lbs- 10 Hanging Knee Raises (not superset but alternating)

Rain Out

WOD:
5x5 Skin the Cats on Rings
3x20 sec. Low L-Sit hold
Rained out.....got home then
5x60 sec. Bridge-Up hold

Repping Friday

Pre-
2 Rds: 10 KB Snatch each side, 10 Goblet Squat, 20 Russian Swing @16kg
3x15 V-Ups after each set 3-5 Freestanding Handstand attempts

WOD
1. 5x Max rep Tuck Jumps in 20 sec. rest 60 sec. in between each (22,25,26,25,25)
2. 4x Max rep Pendlay Row @72kg in 30 sec. 90 sec. rest in between each (10-10-10-8)
3. 3x Max strict HSPU @hands on 20kg plates + ABMAT in 40 sec. 2 min. in between each (15,9,4)

LPO 97

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg(https://www.youtube.com/watch?v=6-6Dp5IeLaA)-70kg-75kg-80kg

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg
Pull-Ups (Strict) 3x12 (last set 10)
Back Ext. 3x12 @5kg plate behind head

LPO 96

WOD:
Power Snatch- 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%, 1@95%
60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

S+B 4

WOD:
MWODs and some Double Unders in between sets of...

For Quality-
5x4 Skin the Cat (bar)
5x20 sec. Low L-Sit
5x30 sec. Chin over Bar hold
5x40 sec. Handstand (balance off wall)

LPO 95

WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%,  1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg

Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull 4x4 @100% 90kg

Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift 4-3-4-3
140kg-150kg-140kg-150kg

Friday Fun

WOD:
On the minute (OTM) for 10 min.
3 Bar Muscle-Ups

4x8 Leg Raises w/ chin over bar

LPO 94

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg (no misses)

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg (pressed out 1 jerk @105kg)

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg
GHD Sit-Ups 2x10 @20lbs MB

LPO 93

WOD:
Power Snatch- 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%, 1@95%
60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

Shake and Bake 3

WOD:
Prep-
2 Rounds
15 Reverse Hypers
15 (E) Pallof Press
15 Bridge
15 (E) Step-Up @20lbs MB

For Quality-
5x4 Skin the Cat (bar)
5x20 sec. Low L-Sit
5x30 sec. Chin over Bar hold
5x50 sec. Headstand

Park Place CFL

Prep:
2 Rounds-
10 Goblet Squats 24kg
30 Double Unders
10 Ring Dips

WOD:
3x7 Hang Power Snatch (speed) 115lbs-135lbs-135lbs

7x 1 Power Snatch-1 Overhead Squat- 2 Ring Muscle-Ups @75kg/165lbs

4x15 Toes to Bar

Gangsta Grace (CrossFit Posto 9)

WOD:
Prep:
2 Rounds-
30m Bear Crawl
10 Grasshoppers
30m Crab Walk
10 V-Ups
30m Bear Crawl
10 Burpees
30m Crab Walk
10 Air Squats

Strength/Skill:
Speed Component-
3x7 High Hang Power Clean 135lbs-155lbs-155lbs
3x7 Push Jerk 135lbs-155lbs-155lbs

MCON:
For Time-
30 Clean and Jerks @135lbs
After every 5 reps you must do 10 alternating Pistols, if you drop the bar before you do 5 reps you double the Pistols.

6:09 w/ 10 pistols after completing the 30 C+Js

Striking Out

WOD:
5x5 Shoulder Press @62kg
5x5 Pendlay Row @72kg

10 Rounds for time:
5 Clap Push-Ups
75 ft. Farmer's Walk 2-20kg plates
5 Strict Pull-Ups (ledge)
75 ft. Farmer's Walk

10:29

Shake and Bake

WOD:
5x3 Skin the Cat (bar)
5x20 sec. L-Sit (bars) did some progressions on 4th and 5th, feet still a little low
5x30 sec. Chin over the Bar hold
5x50 sec. Headstand

CFL LPO

WOD:
1x 3 Power Snatch-1 Snatch Push-Press @60kg
2x 3 Power Snatch-1 Snatch Push-Press @65kg
2x 2 Power Snatch-1 Snatch Push-Press @70kg
2x 1 Power Snatch-1 Snatch Push-Press @75kg
1x 1 Power Snatch-1 Snatch Push-Press @80kg
1x 1 Power Snatch-1 Snatch Push-Press @82kg  https://www.youtube.com/watch?v=HJrmnibw98Y
(60kg-65kg-70kg-75kg-65kg-70kg-75kg-80kg-82kg)

1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg

(90kg-95kg-100kg-105kg-95kg-100kg-105kg)

5x5 Good Morning @75kg
4x10 Bent Over Row @24kg KB

Little L

WOD:
3 attempts max Strict Handstand Push-Ups (10 lbs bumpers and ab-mat) 19-17-17
3 max L-Hang 4-4-4 hahaa anything L crushes me
3 sets Light snatch Balance 5 reps

Row 1000m -3:43.7
rest 60 sec.
Row 500m -1:52.2
rest 30 sec.
Row 250m -:56.4

LPO 92

WOD:
Snatch-
1x 3@75%
2x 3@80%
3x 3@85%
3x 2@90%

65kg-70kg-75kg-78kg-70kg-75kg-78kg-75kg-78kg. 2 missed 1@70kg and 1@75kg

C+J
1x 2-2@75%
1x 2-1@80%
1x 2-1@85%
1x 2-1@90%
1x 1-2 @80%
2x 1-2 @85%
2x 1-1 @90%

90kg-100kg-105kg-110kg-100kg-105kg-110kg-105kg-110kg missed 1 clean, 1 or 2 jerks pushed out @110kg.  Another note is the 1st 4 rounds I did 2 Jerks by accident :/

5x4 Clean Pulls @130kg
5x4 Back Squat @110kg last set at 120kg
Superset:
8 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck
10 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck

12 GHD Sit-ups @20lbs MB-8 Back Ext. @20lbs MB behind neck
rest 2 min. in between.

LPO 91

WOD:
Snatch from below knee:
1x 3@75% 65kg
2x 2@80% 70kg
2x 2@85% 75kg
2x 2/1 @90% 78kg

(3@65kg-2@70kg-2@75kg-2@78kg-2@70kg-2@75kg-1@78kg) missed 2 reps 75kg, 78kg

Clean from below knee and jerk
1x 2-2@75% 90kg
1x 2-2@80% 100kg
1x 2-2 @85% 105kg
1x 2-2 @90% 110kg
1x 1-2 @80% 100kg
1x 1-1 @85% 105kg
1x 1-1 @90% 110kg

(missed last 110kg clean)

Snatch High Pull from below knee4-3-4-3-4-3 80kg, 85kg
Front Squat 4-3-2-4-3 100kg, 110kg, 115kg
Deadlift 4-3-4-3 140kg, 150kg

Prob the least fav. WOD of mine at the centro so far.

Cinco de Mayo Calistenic (Shake and Bake)

WOD:
5x2 Skin the Cat (bar)
5x20 sec. L-Sit (bars) feet were not above hips on any, have been neglecting this
5x30 sec. Chin over the Bar hold (5th round 20 sec.)
5x40 sec. Headstand

Tabata 2.0

WOD:
Post worst round..
8x 20 sec. on 10 sec. off- Renegade Rows @20kg DB-8 reps
8x 20 sec. on 10 sec. off- Strict Handstand Push-Up-2 reps
8x 20 sec. on 10 sec. off- Mountain Climbers-25 reps
8x 20 sec. on 10 sec. off- Pistols-6 reps

Ode to My Non-Olympic Weight Set

WOD:
5x1 of this Snatch Complex: 1 Power Snatch- 1 Hang Squat Snatch- 1 Full Snatch- 2 OH Squats
58kg-58kg-64kg-64kg-70kg  (compared to Feb 2013)
https://www.youtube.com/watch?v=N4n8QIaF8Og
3x8  Box Jumps@ 32 inches
3x8 Front Squat @90kg (not fun)
3x6-8 reps Wtd. Close Grip Pull-Ups (ledge) 10kg-8, 13kg-7, 13kg-6
3x6 Pendlay Row 82kg-5, 78kg-6, 78kg-6

Estagio WOD

WOD
Press 3x 6-8 Reps: 60kg-8 rep, 63kg-5 reps, 60kg 6 reps
Push-Press 3x 6-8 Reps: 75kg-6 reps, 80kg-5 reps, 75kg-6 reps

later
15 min. handstand practice
  

LPO 90

Today I felt like I was 90, so I used the power versions of the left and used a lower %.  The planned workout was the same as 21/4 but it wasn't happening.

WOD:
6x 3 Power Snatch- 1 Snatch Push-Press @75% (Psnatch) 65kg
8x 2 Power Clean- 2 Power Jerk @75% 90kg
4-3-4-3-4-3 Snatch High Pull 80kg, 85kg
4-3-2-4-3 Front Squat 100kg-110kg-115kg
4-3-4-3 Deadlift 140kg, 150kg
3x 12 Wtd. Back Ext. @20lbs MB behind head

Elastic Equivalent

WOD:
5x7 Toes to Bar
3x 3 Wtd. Pull-Ups- 2 Bar Muscle-Ups (super set, drop weight after pull-ups) 10kg
3x 3 Wtd Dips @22kg- 8 Clap Push-Ups

MWOD, HS practice and some P-Bar Support throughout

LPO 89 (COMPETITION 205KG TOTAL)

WOD:
3 ATTEMPTS MAX SNATCH 82KG-87KG-90KG
3 ATTEMPTS MAX CLEAN AND JERK 110KG-115KG-120KGX (missed jerk)

Snatch 90kg
C+J 115kg
Total 205kg

LPO 88

WOD:
Snatch-
1x 3@75%
2x 3@80%
3x 3@85%
3x 2@90%

65kg-70kg-75kg-80kg-70kg-75kg-80kg-75kg-80kg. 4-5 missed @75kg and 80kg not exactly sure

C+J
1x 2-2@75%
1x 2-1@80%
1x 2-1@85%
1x 2-1@90%
1x 1-2 @80%
2x 1-2 @85%
2x 1-1 @90%

90kg-100kg-105kg-110kg-100kg-105kg-110kg-105kg-110kg missed no cleans but 2 jerks, during the 2-1@110kg and the 1-2@105kg.

5x4 Clean Pulls @130kg
5x4 Back Squat @110kg (almost failing on the last set)
4x12 GHD Sit-Ups @20lbs MB

https://www.youtube.com/watch?v=k2OTKJhoOVs

LPO 87

WOD:
Snatch from below knee:
1x 3@75% 65kg
2x 3@80% 70kg
2x 2@85% 75kg
2x 2/1 @90% 78kg

(3@65kg-3@70kg-2@75kg-2@78kg miss both-3@70kg-2@75kg-1@78kg)

Clean from below knee and jerk
1x 2-2@75% 90kg
2x 2-2@80% 100kg
2x 2-2 @85% 105kg
2x 1-2 @90% 110kg

(2-2@90kg, 2-2@100kg, 2-2@105kg 1 Clean only, 1-2 @110kg, 2-2@100kg, 2-2@105kg, 1-2@110kg failed on second jerk)

Snatch High Pull 4-3-4-3-4-3 80kg, 85kg
Front Squat 4-3-2-4-3 100kg, 110kg, 115kg
Deadlift 4-3-4-3 140kg, 150kg

Today was rough

EASTER WODS

19/4
5x 5 Wtd Ring Pull-Ups @10kg
BMX course trials  
https://www.youtube.com/watch?v=MoB2b1DROOs&feature=youtu.be 
https://www.youtube.com/watch?v=g2fEBkCuI-k&feature=youtu.be
25 min. Trail Run

20/4
3x 8 1 Arm Shoulder Press @24kg KB
4x 24 Goblet Lunges @24kg

Team for time: 10 reps on other person goes
100 KB SDHP @24kg
100 Burpees
100 V-Ups
100 Lunges each leg BW
18:32 Matt and Luiza

21/4
3x25 Hollow Rocks
3x25 Superman Rocks
15 min. Handstand Practice

LPO 86

WOD:
Find 1 RM Snatch- 90kg
Find 1 RM C+J-120kg
4x4 Clean Pulls @120kg
5x5 Back Squat @110kg

LPO 85

WOD:
1x 3 Power Snatch-1 Overhead Squat @60kg
2x 3 Power Snatch-1 Overhead Squat @65kg
2x 2 Power Snatch-1 Overhead Squat @70kg
2x 1 Power Snatch-1 Overhead Squat @75kg
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)

2x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg

(90kg-90kg-95kg-100kg-105kg-95kg-100kg-105kg)

Snatch High Pulls 4-3-4-3-4-3 80kg-85kg
Front Squat 4-3-2-4-3 @100kg-110kg-115kg-100kg-110kg
Deadlift 4-3-4-3 @140kg-150kg
4x12 GHD Sit-Ups @20lbs MB

Estagio Sabado

WOD 1
For time:
15 HSPU (10 lbs bumpers and abmat)
30 KB Deadlift @32kg each
10 HSPU
20 KB DL
5 HSPU
10 KB DL
7:25 haha

WOD 2
For Reps:
6x 2 min
50 Double Unders
Max Snatch @65lbs-75lbs-95lbs-115lbs-125lbs-135lbs
Rest 1 min. in between 2 min. intervals

26-21-12-8-10-10

LPO 84

WOD:
1x 3 Power Snatch-1 Snatch Push-Press @60kg
2x 3 Power Snatch-1 Snatch Push-Press @65kg
2x 2 Power Snatch-1 Snatch Push-Press @70kg
2x 1 Power Snatch-1 Snatch Push-Press @75kg  https://www.youtube.com/watch?v=QsAlle34XVw
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)

1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg

(90kg-95kg-100kg-105kg-95kg-100kg-105kg)

Snatch High Pulls 4-3-4-3 80kg-85kg
4x4 Front Squat @100kg

LPO 83

09/4/14- 10 Bar Mus, Fn Around https://www.youtube.com/watch?v=h-RMBfCKaUk

10/4/14
WOD:

Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg

Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg  missed 3, school had me a little tired today.

C+J
1x 1 Clean- 2 Jerks@85kg
2x 1 Clean- 2 Jerks@90kg
4x 1 Clean- 2 Jerks@100kg
3x 1 Clean- 2 Jerks@105kg

Order 85kg-90kg-100kg-90kg-100kg-105kg-100kg-105kg-100kg. Missed 3 Jerks, never happens I blame 14.5

Clean Pulls 5x4 @130kg
Back Squat 5x4 @110kg

LPO 82

WOD:
1x 3 Power Snatch-1 Overhead Squat @60kg
2x 3 Power Snatch-1 Overhead Squat @65kg
2x 2 Power Snatch-1 Overhead Squat @70kg
2x 1 Power Snatch-1 Overhead Squat @75kg

(60kg-65kg-70kg-75kg-65kg-70kg-75kg)

1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg

(90kg-95kg-100kg-105kg-95kg-100kg-105kg) Missed first set of Jerks @105kg and 1 @100kg.

Snatch High Pulls 4-3-4-3-4-3 @80kg-85kg
Front Squat 4-3-2-4-3 @100kg-110kg-115kg-100kg-110kg
Deadlift 4-3-4-3 @140kg-150kg
3x 8 GHD Sit-Ups @20lbs MB

Mitts Monday

WOD:
4x5 L-Pull-Ups

4 Rounds:
45 sec. Toes to Bar
15 sec. rest/ transition
45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition

45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition

T-B: 16-14-10-8
3rd and 4th rds started switching hands on the Farmer's walk to keep the work load up.

Praia da Joatinga

WOD:
For Quality-
10x 5 Headstand Leg Lifts
10 min. Practice Handstand
Swimming for leisure

2 POOD my Pants CF Leblon

WOD:
5X6 Butterfly Pull-Ups (rest 2-3 between sets)

6 min. AMRAP:
10 Ring Dips
20 Jumping Lunges
6 Rounds 3 Dips

6 min. AMRAP:
15 Strict Push-Ups
12 American Swings @32kg
3 Rds 15 push-ups, 11 kbs

LPO 81

WOD:
Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg

Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg No misses

Jerk (behind the neck, split) still can't get into rack from 14.5
9x2 3@90kg, 4@95kg, 2@100kg

Back Squat
4x4@110kg, 3x3@120kg

Clean Pulls
5x4@130kg

GHD Sit-Ups
3x20

LPO 80

31/3

WOD:

4x10 Toes to Bar- 10 Ring Push-Ups (tried to pump some blood into my stiff triceps, thanks a lot 14.5.

10 min. practice Handstand

1/4

WOD:

1x3 Power Snatch-1 Overhead Squat@60kg
2x3 Power Snatch-1 Overhead Squat@65kg
2x2 Power Snatch-1 Overhead Squat@70kg
2x1 Power Snatch-1 Overhead Squat@75kg

Skipped Cleans b/c I can't get into a rack position, thanks a lot 14.5

Snatch High Pull 4-3-2-4-3-2-4  @80kg-85kg-90kg-80kg-85kg-90kg-80kg
Back Squat 4-4-3-4-3  @100kg-110kg-120kg-110kg-120kg
Deadlift 4-3-4-3-2 @140kg-150kg-150kg-160kg-185kg (it felt good so I went for it)

https://www.youtube.com/watch?v=7Sm1GUcsiVI

https://www.youtube.com/watch?v=pyOuuk9fTsA

14.5 Crossfit Leblon

WOD:
For Time-
21 Thrusters @95lbs
21 Bar Facing Burpees

18 Thrusters @95lbs
18 Bar Facing Burpees

15 Thrusters @95lbs
15 Bar Facing Burpees

12 Thrusters @95lbs
12 Bar Facing Burpees

9 Thrusters @95lbs
9 Bar Facing Burpees
6 Thrusters @95lbs
6 Bar Facing Burpees

3 Thrusters @95lbs
3 Bar Facing Burpees

14:38

Bye Bye open see you next year, Chest to Bars I'm coming for u!!

Open Ranks:
359 in Latin America
13,205 in world

Pulling Prep for 14.5

WOD:
MWODs for 14.5 Bottom Pos, Rack, heel chords
3x15 V-ups
4x5 Pendlay Row @70kg (different grips)
3x4 Wtd Pull-Ups @16kg (ledge)

LPO 79

WOD:

1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 1 @75kg all day)

10x 1 Clean-2 Jerks @90kg, 100kg, 105kg, 90kg, 100kg, 105kg, 100kg, 90kg, 95kg, 90kg

Clean Pulls @130kg

Back Squat 5x5 @110kg

Bar Crawl

26/3
2x15 Face Pulls
2x10 1 Leg Bridge-Ups (Al Kavadlow)
MWODs

Max Rep Bar Muscle-Up: 7
5x5 Bar Muscle-Ups (failed on the last rep in the last set)

LPO 78 (200kg total w/ Power lifts)

WOD:
Work up to max Power Snatch, then 2 sets 3 Power Snatch-1 Overhead Squat @60kg
85kg
Work up to max Power Clean, then 2 sets 2 Power Clean-2 Power Jerk @90kg
115kg   https://www.youtube.com/watch?v=g6XfxTOdVPE
Snatch High Pulls 4-2-4-2-2-2-4  80kg-85kg-80kg-85kg-90kg-80kg
Front Squats 4-3-2-4-3 100kg-110kg-115kg-100kg-110kg
Deadlifts 4-3-2-4-3 140kg-145kg-150kg-140kg-145kg

Circuit not for time:
3x 12 Bent Over Rows@28kg DB
3x 12 Bench Press@28kg DB
3x 12 GHD Sit-Ups @8lbs MB

Pumps Son! Day

Sore from 14.4 decided to pump some ish up

WOD:
Circuit this not for time:
3x15 Face Pulls (2 band jc predator)
3x10 Pallof Press (2 sec. hold 2 band)
3x 10sec. Bottom of Clean @32kg

Circuit this not for time:
3x10 Good Morning @32kg
3x10 Snatch Behind Neck Shoulder Press @32kg
3x10 Back Squat @32kg
3x10 Pull-Up (close grip, overhand, on ledge)

Mobility/ soft tissue b4 and after (like always)

14.4 Crossfit Leblon

WOD:
14 min. AMRAP
60 cal Row
50 Toes to Bar
40 Wallball Shots @20lbs MB 10ft. Target
30 Cleans @60kg/135lbs
20 Muscle-Ups (Ring)

Matt: 185 Reps

LPO 77

WOD:

1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 2 total all @75kg, no misses @70kg which is a 3 RM PR)

2x 2 Cleans-2 Jerks @90kg
4x 2 Cleans-2 Jerks @100kg
3x 2 Cleans-2 Jerks @105kg

(9 total sets 90kg-100kg-105kg-90kg-100kg-105kg-100kg-105kg-100kg, missed last jerk on 8th and 9th set)
Clean Pulls @140kg (mistake 10kg too much)

Back Squat 5x5 @110kg

Row 5 min cool down

Wednesday for Weakness

WOD:
30 Freestanding Handstand hold attempts.

mobility and core sprinkled in.

LPO 76

WOD:


1x3 Power Snatch-1 Overhead Squat@55kg
3x3 Power Snatch-1 Overhead Squat@60kg
3x2 Power Snatch-1 Overhead Squat@65kg
2x1 Power Snatch-1 Overhead Squat@70kg

(55kg-60kg-65kg-70kg-60kg-65kg-70kg-60kg-65kg 9 sets)

1x3 Power Cleans-2 Power Jerks@80kg
2x3 Power Cleans-2 Power Jerks@85kg
2x2 Power Cleans-2 Power Jerks@90kg
2x1 Power Clean-2 Power Jerks@95kg

(80kg-85kg-90kg-95kg-85kg-90kg-95kg 7 sets)

Snatch High Pull: 4@80kg, 2@85kg, 4@80kg, 2@85kg, 4@85kg

Front Squat: 4@100kg, 3@110kg, 2@115kg, 4@100kg, 3@110kg

Deadlift: 4@140kg, 3@145kg, 2@150kg, 4@140kg, 3@145kg

GHD Sit-Up: 4x20

Crazy St. Pat's Day

WOD:
Amrap 17 min.
20 Handstand Push-Ups
15 Triple-Unders
10 Turkish Get-Up (alternating) @24kg
Max Ledge Muscle-Ups (1 attempt) https://www.youtube.com/watch?v=yUMZG9uc-kE&list=UU0gbHWx6Vm7D_uMZA4WHZuQ

1 Rounds (2 Ledge MUs) +20 HSPUs, 15 TUs, 3 TGUs

Pull-Ups Give You Wings

WOD:
Until you cannot complete...
5 Strict Pull-Ups per minute

Got 52, could not get 11th min.

3x15 V-Ups
3x30 Air Squats
10 min. Swimming

14.3 CF Leblon

WOD:
8 min. AMRAP
10 Deadlifts @135lbs
15 Box Jumps @24'
15 Deadlifts @185lbs
15 Box Jumps @24'
20 Deadlifts @225lbs
15 Box Jumps @24'
25 Deadlifts @275lbs
15 Box Jumps @24'
30 Deadlifts @315lbs
15 Box Jumps @24'
35 Deadlifts @365lbs

136
7:01
3 min. of footage https://www.youtube.com/watch?v=mf86Jo4u8Xo&list=UU0gbHWx6Vm7D_uMZA4WHZuQ

LPO 75

WOD:
1x 4 Snatches @65kg
4x 4 Snatches @70kg
3x 3 Snatches @75kg

(8 total sets 65kg-70kg-75kg-70kg-75kg-70kg-75kg-70kg missed 3 total all @70kg no misses @75kg which is a 3 RM PR)

2x 2 Cleans-2 Jerks @90kg
4x 2 Cleans-2 Jerks @100kg
3x 2 Cleans-1 Jerks @105kg

(9 total sets 90kg-100kg-105kg-90kg-100kg-105kg-100kg-105kg-100kg, did first round of 105kg w/ 2-2)

Clean Pulls @130kg

Back Squat 5x5 @110kg

With a partner row 1 min. then switch for 10 minutes, 5-60 sec. intervals each.

Nars assist this

WOD:
2 Rounds for shits and giggles
50 Unbroken Double Unders
15 Reverse Hypers
5 Burpee Box Jumps @30

5-5-5 Pendlay Row @82kg
3x20 Hollow Rock
3x12 Band Pull-aparts @black rogue band

LPO 74

10/3/14
Redid 14.2 and it was a nightmare, one of those were everything went wrong.  I really enjoyed just weightlifting today, I love CF but sometimes that sh.. can mess with you.

11/3/14
WOD:
1x3 Power Snatch-1 Overhead Squat@55kg
3x3 Power Snatch-1 Overhead Squat@60kg
3x2 Power Snatch-1 Overhead Squat@65kg
2x1 Power Snatch-1 Overhead Squat@70kg

(55kg-60kg-65kg-70kg-60kg-65kg-70kg-60kg-65kg 9 sets)

1x3 Power Cleans-2 Power Jerks@80kg
2x3 Power Cleans-2 Power Jerks@85kg
2x2 Power Cleans-2 Power Jerks@90kg
2x1 Power Clean-2 Power Jerks@95kg

(80kg-85kg-90kg-95kg-85kg-90kg-95kg 7 sets)

Snatch High Pull: 4@75kg, 2@80kg, 4@80kg, 2@85kg, 4@85kg
Front Squat: 4@100kg, 3@110kg, 2@115kg, 4@100kg, 3@110kg
Deadlift: 4@140kg, 3@145kg, 2@150kg, 4@140kg, 3@145kg
GHD Sit-Up: 3x20

Nice Little Saturday

WOD:
OTM (on the minute) until Fail
5 HSPU
@10 Min. mark I upped it to 5 on the 30 sec.
Failed on the 99 @15 min. mark
Good pump last 6 w/ kip.

14.2 (1st attempt??)

WOD:
Complete as many rounds/ reps in the designated 3 min.
3 min.
10 OHS @43kg
10 Chest to Bar Pull-Ups
3 min.
12 OHS @43kg
12 Chest to Bar Pull-Ups
3 min.
14 OHS @43kg
14 Chest to Bar Pull-Ups
16.....


85 reps fu ctb

this is good for a watch http://fitr.tv/blogs/fitr-tv/12720105-crossfit-open-14-2-wod-strategy-and-tips-for-overhead-squat-and-chest-to-bar-pullups-techniquewod

LPO 73

WOD:
1x 3 Power Snatch-3 Snatch Push-Press@55kg
3x 3 Power Snatch-3 Snatch Push-Press@60kg
2x 2 Power Snatch-2 Snatch Push Press@65kg
2x 1 Power Snatch-2 Snatch Push Press@70kg
  (descending order- 8 total sets 3-3, 3-3, 2-2, 1-2, 3-3, 2-2, 1-2, 3-3)

1x 3 Power Clean-3 Power Jerk @75kg
3x 3 Power Clean-3 Power Jerk @80kg
2x 2 Power Clean-2 Power Jerk @85kg
2x 1 Power Clean-2 Power Jerk @90kg
 (descending order- 8 total sets 3-3, 3-3, 2-2, 1-2, 3-3, 2-2, 1-2, 3-3)

Snatch High Pull 4-3-2-4-4 @70kg-75kg-80kg-70kg-70kg
Front Squat 4-3-2-4-4 @95kg-100kg-105kg-95kg-95kg
Deadlift 4-3-2-4-3-4 @130kg-140kg-150kg-130kg-140kg-130kg

A little confusing comment if ?s

Carnaval in Sitio 2

WOD:
30 min. Slackline
Power Snatch: 3-3-2-2-2-2-3 @62kg-62kg-66kg-66kg-68kg-68kg-62kg
Clean and Jerk: 5-10-5-10  @62kg
30 min. Slackline

https://www.youtube.com/watch?v=j-1LPix1S1w&list=UU0gbHWx6Vm7D_uMZA4WHZuQ
lack of shrug and elbow, but it went!!

Carnaval in Sitio 1

WOD:

4x6 Good Mornings @68kg

4x6 Pendlay Rows @68kg

4x12 Ring Push-Ups-12(6EL) Front Rack Lunge@68kg (superset)

3x15 Barbell Roll-Outs

14.1 !!!!!

WOD:
10 Min. AMRAP:
30 Double Unders
15 Snatches @35kg

301 reps :/

https://www.dropbox.com/l/J2hAh81upt2oEHKFlWs6Or4

LPO 72

WOD:
Snatch 8x4 @65kg-70kg (alternating)
4x3 Cleans-3 Jerks @90kg
    2 Cleans-2 Jerks @95kg (alternate 8 sets total)

5x4 Snatch Pulls @85kg
4x4 Back Squat @110kg
4x4 Deadlift @130kg

Never did 4 reps @70kg before, let alone 4 times!

Quarta-Feira for Quality

WOD:
For Quality of movement (not time)
30 Bar Muscle-Ups 3,4,4,5,4,5,5
35 Strict Deep Ring Dips 5x7
40 L-Hang Ring Pull-Ups (start from std. pos. w/ legs extended) 10x4

LPO 71

WOD:
6x3 Muscle Snatch- 3 Snatch Push Press@55kg
6x3 Muscle Clean- 3 Push Press @80kg
4x4 Clean Pulls @130kg
5x5 Front Squats @100kg
4x4 Deadlifts @140kg
3x20 GHD Sit-Ups

Rio Eleiko Crossfit Rio Competition Day 2 (Took 4th Place)

WOD 3:
6 min. AMRAP
6 Overhead Squats @50kg
10 Ring Dips
4 Rounds 6 OHS, 1 Ring Dip

WOD 4:
7 min. AMRAP
3-3, 6-6, 9-9, 12-12, etc,
Clean and Jerk @60kg (No Push Press accepted)
Toes to Bar
58 Reps

Final WOD:
30 Snatches @50kg
2:18

https://www.facebook.com/photo.php?v=641751659206001&set=vb.549559928425175&type=2&theater

https://www.youtube.com/watch?v=SONRMP-xOYo&feature=youtu.be
http://www.youtube.com/watch?v=uqzBP69muxs&feature=youtu.be
https://www.youtube.com/watch?v=vXrVNZuFDTs&feature=youtu.be
https://www.youtube.com/watch?v=YswazO1cpro&feature=youtu.be
https://www.youtube.com/watch?v=OX2CJNH4uPg&feature=youtu.be

Rio Eleiko Crossfit Rio Competition Day 1

WOD 1:
Fran 21-15-9
Thruster @40kg
Pull-Up
Pull-up bar and and bar w/ weights were about 100ft away so that made it worse.
4:30

WOD 2:
9 min. AMRAP
1000m Row (1 time only)
12 Power Cleans @60kg
20 Box Jumps @24'

64 Reps

3rd Place after day 1

http://www.youtube.com/watch?v=DBp06odWuU8

LPO 70

WOD:
1x 3 Power Snatch @55kg
3x 3 Power Snatch @60kg
2x 2 Power Snatch @65kg
2x 1 Power Snatch @70kg

Descending order (3-3-2-1-3-2-1-3) 8 sets

3x 3 Power Clean- 3 Power Jerk @80kg
2x 2 Power Clean- 2 Power Jerk @85kg
2x 1 Power Clean- 2 Power Jerk @90kg

Same order

4x4 Snatch High Pull from knee @75kg
4x4 Back Squat @110kg
4x4 Deadlift @130kg
4x15 GHD Sit-Ups

Wing it WOD

WOD:
A-3x 15sec. L-Sit
    2x 10 sec. L-Sit  (Did these on the minute)
B-10 min. Backward Roll to Support on rings progressions
C-1x AMRAP 3 Toes to Bar-3 Strict Pull-Ups (over when you let go count total reps) 14
    2x AMRAP 3 Toes to Rings-3 Strict Ring Pull-Ups 21-21
D- 5x 1 Wall Walk (in HS pos take feet off wall 3x) 1 Bar Muscle-Up (not for time but didn't take any rest)
E- Mobility pre, post and in between w/ a 20 min. bike ride before and after.  This is a active recovery/ goat day.

LPO 69

WOD:
3x 4 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @55kg
2x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @60kg
2x 2 Muscle Snatch- 2 Snatch Balance- 2 Snatch Push Press @65kg
(this is performed in a descending order,  4Ms-3Sb- 2SPP, rest as needed, 3Ms-3Sb-3SPP etc.
Going to be a total of 7 sets, 57 total reps.  Remember any ?s just comment or e-mail.)


3x 3 Muscle Clean- 2 Push Press- 2 Overhead Lunge @85kg
3x 2 Muscle Clean- 2 Push Press- 2 Overhead Lunge @90kg
2x 1 Muscle Clean- 2 Push Press- 2 Overhead Lunge @95kg
(descending for a total of 8 sets, 49 Reps)

4x 4 Clean Pulls @130kg

4-4-3-4-4 Front Squat 95kg-100kg-105kg-95kg-100kg

4-4-3-4-4 Deadlift 130kg-140kg-150kg-130kg-140kg

4x15 GHD Sit-Ups

Crossfit Carioca (Crossfit Rio Competition qualifier WOD 3)

WOD:
For Time:
21-15-9
Thrusters @40kg
Toes to Bar
Overhead Squats @40kg

10:59 Blasted me, Quadzilla!!

Came down w/ a fever on Saturday so I couldn't do a weightlifting competition yesterday that I had planned.

Here are the results from the first two workouts:

Death By Muscle-Ups

WOD:
A.4 x 6 Good Morning @72kg - 12 Reverse Hypers (superset)

B. Low intensity 20 min. bike ride

C. Death By Muscle-Ups: 

In the 1st min. perform 1 Muscle-Up, 2nd min. 2 Muscle-Ups, 3rd min. 3 Muscle-Ups.....
until you cannot finish the prescribed reps in that given minute.
6 Rounds + 5 reps =26 total. Last time-https://www.blogger.com/blogger.g?blogID=6931762684945632941#editor/target=post;postID=9038361490378382292


D.3x3 Bar Muscle-Ups
3x10 Toes to Bar

E. Low intensity 20 min. bike ride

MWODs sprinkled in pre during (not during dbmu) and post (front rack, ankle floss and oh pos)

http://www.youtube.com/watch?v=RRyPeF8fiW0

LPO 68 (Competition Prep)

WOD:
Snatch (work up to opening weight for Sunday competition)
after warm-up- 4@60kg, 3@65kg, 3@70kg, 2@75kg, 1@80kg, 1@80kg, 3@70kg

Clean and Jerk (work up to opening weight for Sunday competition)
after warm-up- 2-2@80kg, 2-2@90kg, 1-1@100kg, 1-1@110, 1-1@110kg, 1-1@100kg, 1-1 @100kg

5x3 Snatch Pulls @100kg
3x5 Front Squat @100kg
2 Turkish Get-Ups @32kg (just to try)
10-8-6 Shoulder Press @2-24kg KBs
3x10 Bent Over Row @2-24kg KBs
4x15 GHD Sit-Ups

Static Rejuvenation

WOD:
A- Trigger Point adductors- 4 min. work split
B- Trigger Point quads- 4 min. Banded Couch Stretch
C- With a running clock:
2 min. Bridge Up hold
1 min. rest
2 min. Bridge Up hold
1 min. rest
2 min. Bridge Up hold
1 min. rest
1 min Headstand
1 min. rest
1 min. Headstand
1 min. rest
1 min. Headstand
35 sec. rest
25 sec. hold top of a Pull-Up as high possible
35 sec. rest
25 sec. hold top of a Pull-Up ahap
35 sec. rest
25 sec. hold top of a Pull-Up ahap

35 sec. rest

25 sec. hold support w/ Knee Tuck

35 sec. rest

25 sec. hold support w/ Knee Tuck

35 sec. rest

25 sec. hold support w/ Knee Tuck

D- Super band distraction shoulder opener

LPO 67

WOD:
3x 4 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @55kg
3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @60kg
2x 2 Muscle Snatch- 2 Snatch Balance- 2 Snatch Push Press @65kg
(this is performed in a descending order,  4Ms-3Sb- 2SPP, rest as needed, 3Ms-3Sb-3SPP etc.
Going to be a total of 8 sets, 66 total reps.  Remember any ?s just comment or e-mail.)


3x 3 Muscle Clean- 2 Push Press- 2 Overhead Lunge @85kg
     2 Muscle Clean- 2 Push Press- 2 Overhead Lunge @90kg
     1 Muscle Clean- 2 Push Press- 2 Overhead Lunge @95kg
(alternating for a total of 9 sets, 54 Reps)

4x 4 Clean Pulls @130kg

4-4-3-4-4 Front Squat 95kg-100kg-105kg-95kg-100kg

4-4-3-4-4 Deadlift 130kg-140kg-150kg-130kg-140kg

4x15 GHD Sit-Ups

Failed on the one of the OH lunges 5th set of clean complexes.

Crossfit Carioca (Crossfit Rio Competition qualifier WOD 2)

WOD:

10 min. AMRAP

50 Double Unders

7 Deadlifts @100kg

8 Rds. 8 Double Unders

3-3-3

Bar Muscle-Ups

Birthday WOD

WOD:
For Quality: 32 Strict Ring Muscle-Ups

For Time w/ 20 lbs weighted vest:
32 Ring Push-Ups (rings 2 ft. high)
32 Ring Rows (rings 2 ft. high, back touches ground w/ arms extended)
32m (100ft) Bear Crawl
9 Handstand Push-Ups
+ or - 800m Run (hilly terrain)
9 Handstand Push-Ups
32m (100ft) Crab Walk
32 Ring Rows
32 Ring Push-Ups

18:15

Auxiliary in my Viscinity

WOD:
A. MWOD- Voodoo- knee, elbow. Band Distraction- ankle
B. 3x 60sec. FLR (top of push-up) with hands upside down.
C. 3x 6 Good Mornings @72kg superset w/ 6 30 inch Box Jumps
D. 2x 200ft Farmer's Walk w/ 30kg each hand (20kg and 10kg plate in each)

later 40 min. Biking

LPO 66

WOD:

3x 4 Power Snatch- 4 Overhead Squat @55kg
     3 Power Snatch- 3 Overhead Squat @60kg
     2 Power Snatch- 2 Overhead Squat @65kg
(9 sets descending order 4-4, 3-3, 2-2, 4-4, 3-3, 2-2, 4-4, 3-3, 2-2)

3x 4 Power Clean- 4 Power Jerk @75kg
     3 Power Clean- 3 Power Jerk @80kg
     2 Power Clean- 2 Power Jerk @85kg

(9 sets descending order 4-4, 3-3, 2-2, 4-4, 3-3, 2-2, 4-4, 3-3, 2-2)

5x6 Snatch High Pull @75kg (from knee)  http://www.youtube.com/watch?v=jYImo47xBLQ

5x6 Back Squat @100kg (speed, pos, deload)

5x6 Deadlift @110kg (speed, pos, deload)

4x15 GHD Sit-Ups