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

Chin Check

WOD:
Weighted Chins 3x 5 @20kg

3 Unbroken Rounds for time:
40 Double Unders
10 Toes to Bar

3:42

LPO 65

WOD:
4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @55kg
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @60kg
(8 total sets of this, 80 reps)

3x 3 Muscle Clean- 2 Push Press- 2 Overhead Lunge @85kg
     2 Muscle Clean- 4 Push Press- 2 Overhead Lunge @90kg
     1 Muscle Clean- 2 Push Press- 5 Overhead Lunge @95kg
(alternating for a total of 9 sets, 69 Reps)

5x 4 Clean Pulls @130kg

5-4-3-5-4-5 Front Squat 95kg-100kg-105kg-95kg-100kg-95kg

5-4-3-5-4-5 Deadlift 130kg-140kg-150kg-130kg-140kg-130kg

15-20-25 GHD Sit-Ups

Failed on the Push Presses in the 5th (4th PP) and 8th (3rd PP) set of Muscle Clean complex.

Crossfit Leblon (Crossfit Rio Competition qualifier WOD 1)

WOD:
6 min. AMRAP Burpees
touch w/ two hands 15 cm above max reach each rep

100 reps
then cooled down w/ 2,000m Row (10 min.)


later....
A- Bike Ride 20 min.
B- MWODs
C- 5x 2 Bar Muscle-Ups http://www.youtube.com/watch?v=LiVI82mZDQI
D- 3 Rounds for Quality:  30 sec. Ring support hold, 15 Hollow Rocks, 30 sec. Handstand hold (try to get off wall).
E- Bike Ride 20 min.