Copa Santa Luzia Weightlifting Competition

28/2/15
WOD:
Weightlifting Competition
Snatch 85kg-90kg-95kg
C+J 120kg-125kg(F)-125kg(F)
All Snatches 
missed 125kg

Bk Squat & AMRAP

26/2/15
WOD:
5-5-3-3 Back Squat 120kg-125kg-135kg-140kg
6 min. AMRAP
3-6-9-12-15….
Shoulder to Overhead @65kg
30 inch Box Jump
91 reps

14.4 Revisited

25/2/15
WOD:
3 Rounds not for time:
50 DUs
10 HSPUs strict
10 Chest to Bar
10 Burpee Box Jumps 24'

14 min. AMRAP
60 kcal Row
50 Toes to Bar
40 Wall Ball 20lbs 20ft
30 Power Cleans @135lbs
20 Muscle-Ups
 -188 Reps (3 rep PR)

LPO 156

24/2/15
WOD:
Work up to 90-95% 1 RM snatch-90kg
Work up to max C+J-  125kg (elbows dropped but CF standards it was good, WL no)
5x4 Snatch Pulls @100kg
5x5 Front Squats @100kg

Runcovery

22/2/15
WOD:
Run 10 min
5x Every 150 sec.
5 L-Pull-Ups
8 Strict Bar Dips
5x 20 sec. hold end range Horizontal Row, 40 sec. rest
5x 20 sec. hold hanging knee-up, 40 sec. rest
5x 40 sec. Handstand hold, 80 sec. rest
Run 10 min.

LPO 155

21/2/15
WOD:
6x4 Power Snatches@65kg
6x2 Cleans- 2 Jerks@100kg-105kg (alternate loads 100-105-100-105-100-105kg)
5x4 Clean Pulls @130kg
4x6 Front Squats @100kg (power clean)

Potent Couplet (CF Linchpin)

WOD:
3 Rounds Not for time:
12 GHD Sit-Up
500m Row
20 MB Cleans@20lbs
12 SL RDL @2-20kg DB
5 attempts Handstand Hold w/ DB

I messed up the following part by starting with Wallballs, on the site you start w/ Burpees

For Time:
21-15-9
Wallballs 10ft target @20lbs
Burpees

5:24

rest 5 min.

For Time:
15-12-9-6-3
Wallballs 10ft target @20lbs
Burpees

5:12

Felt pretty slow today and tried not to let a lopsided wallball get me down. All in all these workouts are def good to prep for open.

14.2

WOD:
Complete as many rounds/ reps in the designated 3 min.
3 min.
10 OHS @95lbs
10 Chest to Bar Pull-Ups
3 min.
12 OHS @95lbs
12 Chest to Bar Pull-Ups
3 min.
14 OHS @95lbs
14 Chest to Bar Pull-Ups
16…..

118! Finally got through those first two fucking rounds, still not a great score, but def improvement made!

12 min. EMOM:
Min. 1- 7 Power Snatch @95lbs
Min. 2- 12 Toes to Bar
Min. 3- 50 Double Unders

Kettlebell Hell (The Training Plan)

WOD:
4 Rounds:
Complete the following sequence without dropping Kettlebells
10 KB Cleans
10 FR KB Farmer's Walk
10 Shoulder to Overhead
10 FR KB Farmer's Walk

10 FR KB Lunges

10 FR KB Farmer's Walk

10 FR KB Squats

Rest 3 min. in between rounds

Try to up the KB weight each round…

2-16kg-1:37

2-20kg-(F) @2 squats

2-16kg-1:43

2-20kg-(F) @2nd Farmer's walk

rested 3 min. and attempted this sequence@2-20kg…

10 KB Cleans

10 KB Shoulder to Overhead

10 FR KB Lunges

10 FR KB Squats

1:27

Max Effort: 60sec-45sec-30sec-15sec

Grasshopper

Walking Lunges

Handstand Hold

Double KB Swing to Row@2-16kg

No rest in between

LPO 154

WOD:
Snatch: 3@80kg, 3@80kg, 3@85kg, 1@90kg, 4@80kg, 3@80kg, 2@85kg
6x 1 Power Clean- 4 Split Jerks@95kg
4x4 Snatch High Pull@75kg
5x5 Front Squat: 100kg-105kg-105kg-107kg-107kg
4x4 Deadlift: 130kg-140kg-140kg-150kg

Lagoa Calistenia

WOD:
2x 1 Muscle-Up- 2 Chest to Bar Pull-Ups- 3 Toes to Bars
2x 2 Muscle-Up- 3 Chest to Bar Pull-Ups- 4 Toes to Bars
2x 3 Muscle-Up- 4 Chest to Bar Pull-Ups- 5 Toes to Bars
got 4 MUs but hands couldn't handle anymore

4x L-Sit- Shoulder Lever- L-Sit- Shoulder Lever
4x 6 Strict Wide Pull-Ups

LPO 153

WOD:
4x 6 Front Squats @100kg- 6 Muscle Snatches-4 Snatch Push Presses-4 Overhead Squats@55kg
4x 6 Snatch High Pulls- 4 Power Cleans- 4 Push Presses- 4 OH Lunges @75kg

Open Prep 35 (CF Linchpin-Monster Mash Feb 9th)

Had to hit this cause it dropped on my b-day, been wanting to try one as well.

WOD:
2 min. Max Reps
Double Under-180

3x Max Reps 
Chest to Bar Pull-Up- 10-11-14


Rest 10 min. between workouts

For Time:
21-15-9
Deadlift @225lbs
Thruster @95lbs

5:15

2 Rds For Time (I used a 15 min. Time Cap):
5 Rope Climbs @15ft
100 ft. Handstand Walk
60 sec. L-Sit (had to bend knees, midline was done)

1 Round 1 Rope Climb

3 Rounds For Time:
40 Air Squats
20 Hang Power Clean @95lbs (prescribed @115lbs)

6:22

LPO 152

WOD:
2 min. Max Reps 
Double Unders-169

4x 6 Back Squats@110kg- 6 Hang Power Snatches@60kg
4x 6 Clean Pulls @130kg- 6 Hang Power Cleans @70kg
4x 6 Power Jerks @70kg

Open Prep 34 (CF Invictus)

WOD:
2 min. Max reps
Double Unders- 144

4x Max Reps

Chest to Bar Pull-Ups 8-12-8-9

8 intervals- 32 Min.

45 sec. Row

15 sec. Rest

30 sec. max HSPU

30 sec. rest

45 sec. Box Jump over 24/20

15 sec. rest

30 sec. max Ring Dip

30 sec. rest

didn't keep track of reps

but the HSPU were always over 9 except one round of 8, Dips were always over 9, BJ 13 ish

Birthday WOD

WOD:
For Time:
33 Clean and Jerks @100kg
16:23

4x3 Back Squat 120kg-125kg-130kg-135kg

LPO 151

WOD:
4x 6 Front Squats@100kg- 6 Muscle Snatches- 4 Snatch Push Presses- 4 OHSs @55kg
4x 6 Snatch High Pulls- 4 Power Cleans- 4 Push Presses- 4 OH Lunges @75kg

Open Prep 33

WOD:

2 min. AMRAP Double Unders-188 (150 unbroken pr) 

My new Rx Jump Rope is on another level than any other I have used.

For Time 21-15-9

Body Weight Bench (81kg, used 82,5kg)

Toes to Bar

9:13

4x Every 3 min. Perform:

10 Triple Unders

250m Row

Max HSPU

Rest 3 min.

50m/ 8 HSPUs/ 150m/ 15 HSPUs

Open Prep 32

WOD:
2 min. AMRAP Double Unders-170 (new rope)

Find 1 RM Muscle Snatch-70kg
Find 1 RM Power Clean-Push Press-110kg (didn't have time to try 115kg)

15 min. AMRAP
100m Row
10 KBS @24kg
10 Target Burpees
200m Row
20 KBS @24kg
20 Target Burpees
300m Row……

Got to 4/40 Burpees

Open Prep 31 (Double D Karen)

WOD:
2 minute AMRAP Double Unders-170 (New Rope)

2 Rds. for quality
24 Overhead Lunges@20kg Plate
+ or -25 ft. Handstand Walk

For Time:
150 Wallballs @20lbs- 10 ft. target
5 Chest to Bars every minute

12:37
60 Chest to Bars

LPO 150

WOD:
2 min. AMRAP Double Unders 125 (new rope)

6x 6 Back Squats@100kg- 6 Hang Power Snatches@60kg
6x 6 Clean Pulls @130kg- 6 Hang Power Cleans @70kg
2x3 Dragon Flags

Open Prep 30

WOD:
4x Every 2 min.
3 Wtd. Strict Pull-Ups@20kg
4x every 2 min.
6 (12) DB Step-Ups@2-25kg, 20 inch box

EMOM 14 min.
Odd-6 Chest to Bar Pull-Ups, 3 30 inch Box Jumps
Even-6 Strict Ring Dip, 3 30 inch Box Jumps