MMC 3

WOD:
2-2-3-3 Strict Muscle Ups

3 Rounds for Time:
800m Row
30 Wall Balls@25lbs

14:38

"OPN" 300 Prep 12

WOD:
Power Cleans 3-3-Max @90kg-95kg-100kg(6)
Deadlifts 5-5 @120kg-130kg
Front Squats 5x5@107.5kg
Weighted Dips 3x5@12-12-16kg

Annie For Time:
50-40-30-20-10
Double Unders
Ab-Mat Sit-Ups

6:58

"OPN" 300 Prep 11

WOD:
4x5 Clean and Jerks@70kg-77.5kg-82.5kg-90kg
2x5 Bench Presses@75kg-82.5kg
3x10 Ring Arrows
3x60 sec FLR on rings

5x500m Row
rest 2min in between sets

1:53-1:50-1:50-1:53-1:50

"OPN" 300 Prep 10

WOD:
3-3-Max Power Snatches@67.5kg-72.5kg-77.5kg(4)
4x5 Weighted Chin-Ups@9kg
3x15 Dumbbell Side Lying External Rotations@6kg or 9kg?? It burned :0

7 min. EMOM
10 Snatches@75lbs
3 Bar Muscle-Ups

skipped 2, wasn't feelin it today..

"OPN" 300 Prep 9

WOD:
4x5 Squat Snatches@55kg-60kg-65kg-70kg
4x5 Back Squats@87.5kg-95kg-105kg-112.5kg
4x5 Shoulder Presses@68kg
3x10 Tempo Medball GHD Sit-Ups@14lbs
3x10 Wtd. V-Ups@12.5kg DB in hands
3x10 Strict Toes to Bars

MMC 2

WOD:

For Time:

Run 1600m 

5 Rds:

40m Swim

20 Push-Ups

20 Sit-Ups

Run 1600m

28:30

"OPN" 300 Prep 8

WOD:
5-5-Max Reps Power Cleans @85kg-90kg-95kg (10)
4x5 Deadlifts@130kg-140kg-150kg-160kg
3x5 Front Squats@115kg
3x8 Tricep Extensions@3 green rogue bands

20 min. EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

"OPN" 300 Prep 7

WOD:

6x1 Clean and Jerk@77.5kg-82.5kg-90kg-97.5kg-102.5kg-110kg

4x5 Bench Presses@80kg-87.5kg-95kg-100kg

EMOM 8:

6 Burpee Box Jumps

1 Rope Climb (alternate legless and normal; 4th legless ½ way only:)

3x25 Hollow Rocks

1x2 min. Plank

2x30 sec. Wtd. Side Plank@5kg

1x2 min. Wtd. Plank@20kg 

"OPN" 300 Prep 6

WOD:
5-5-Max Power Snatches@65kg-67.5kg-72.5kg(5)
3x8 Bicep Curls@40kg
3x15 Rotator Cuff

For time:
1600m Row-6:04
rest 3 min. 
1200m Row-4:40
rest 2 min.
800m Row-3:05
rest 1 min. 
400m Row-1:26

20:15

"OPN" 300 Prep 5

WOD:
6x1 Squat Snatches@60kg-65kg-70kg-75kg-80kg-85kg
6x5 Back Squats@95kg-105kg-112.5kg-120kg-127.5kg-135kg
3x3 Shoulder Press@72.5kg
3x15 GHD Sit-Ups
3x10 Wtd. V-Ups@6kg
3x10 Strict Toes to Bars

MMC (Matt's Met Con)

WOD:
15 Bar Muscle Ups for practice

5 Rds For Time:
10 Chest to Bar Pull-Ups
10 Wallballs @12kg
10 Cal Row

9:19

For Time:
100 Std. Lateral Raises@2-5kg plates
every break 20 sec. in bottom of squat

6:04

"OPN" 300 Prep 4

WOD:
3x5 Power Cleans@65kg-70kg-75kg
3x5 Deadlifts@120kg-130kg-140kg
5x5 Front Squats@102.5kg (These were hard today)
3x10 Bar Dips
90 sec Lalane Plank-2 min Plank-1 min Side Plank each side

For Time:
21-15-9
Burpees
400m Run

7:33

"OPN" 300 Prep 3

WOD:
5x3 Clean and Jerks@70kg-77.5kg-85kg-92.5kg-97.5kg
3x5 Bench Presses@77.5kg-85kg-92.5kg

For Time:
21-15-9
DB Snatches x2@20kg
HS Walks Meters

8:19

"OPN" 300 Prep 2

WOD:
3x5 Power Snatches@50kg-52.5kg-57.5kg
3x10 Bicep Curls@35kg
3x15 External Rotation (Rotator) 25lbs band

10 min. AMRAP:
5 Ring Muscle Ups
10 Box Jumps @24''
20m Farmer's Walk@2-32kg

5 Rds, 4 MU

"OPN" 300 Prep 1

WOD:
Squat Snatches 5x3@55kg-60kg-65kg-70kg-75kg
Front Squat work up to 1RM-135kg
Back Squats 5x5@90kg-95kg-105kg-112.5kg-120kg
Shoulder Presses 5x5@50kg-50kg-55kg-60kg-65kg
GHD Sit-Ups 4x15
V-Ups 4x15
Hanging Knee Raises 4x15

Beach Gymnastics

WOD
Strict Pull-Ups 10-10-7
Strict Chin-Ups 9-7-7
Strict HSPU 15-12-12
Strict Bar Dips 12-10-10
Push-Ups 25-25

Mean Green 400 (Rx Smart Gear)

WOD:
Go to Heavy Snatch-90kg
Go to Heavy C+J-120kg

4 Time in Teams of 2:
4 Rds-
1 350ml Beer Chug
100 Double Unders

Edu and I
7:53

16.2 Retest Failed

WOD:
3x1Squat Clean-3 Front Squats@225lbs-230lbs-235lbs

0-4 min. Window
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
4-8 min. 
25 Toes to Bars
50 Double Unders
15 Squat Cleans@185lbs

175 reps, 3 reps short

3x3 1 Arm KB Press@32kg
3x3 Chin Ups@27.5kg

100 Rep Bench w/ 400s

WOD:
6x2 Power Snatches from Boxes@65kg-70kg-72.5kg-75kg-77.5kg-80kg

For Time:
100 Bench Presses@135lbs
every break 400m Run

16:42
5 Runs

Doin Whatever This Week

WOD:
For Time:
30 Box Jumps @24'
30 Chest to Bars
30 KBS@24kg
30 Front Squats@50kg
30 Toes to Bars
30 Deadlifts
30 Wallballs@12kg
30 Burpees
30 Double Unders

18:06
Decided to go AMRAP Ring Muscle-Ups until 20:00

7 reps

Interrio CrossFit Competition Day 2

WOD:
Events 3,4,5
6 min. Time Cap:
10 Unbroken Double Unders
3 Hang Squat Snatches@135lbs
3 OHS@135lbs
20 Unbroken Double Unders

3 Hang Squat Snatches@135lbs
3 OHS@135lbs
30 Unbroken Double Unders

3 Hang Squat Snatches@135lbs
3 OHS@135lbs
20 Unbroken Double Unders

3 Hang Squat Snatches@135lbs
3 OHS@135lbs
10 Unbroken Double Unders
2:47

3 min. Max Hang Cluster+Shoulder to Overhead
108,59kg (hit 110kg pr in warm-up)

3 min. AMRAP
5 Chest to Bars

10 Alt. Pistols

4 rds, 5 Pistols

Event 6

10 min. Time Cap:

500m Row

10 OH Lunges (Fatbar) @115lbs

25 Toes to Bars

25 Swings@32kg

25 Wallballs

25 Deadlifts (fatbar) @115lbs

5 Ring Muscle-Ups

7:27

Interrio CrossFit Competition Day 1

WOD:

7 min. AMRAP

10 KB Snatches alt. @24kg

10m Sled Pull @? Heavy

10 Box Jump Overs

10m Sled Pull@? Heavy

4 Rds, 6 Snatches-94 reps

Ended the day in 6th place

Get to tha choppah!!