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.)