Crown Competitor 13

WOD:
LMetCon-
Xerex Bike-For Distance
8 min. @70% (275-300 watts-4.910 cals)
4 min. rest
6 min. @75% (300-325 watts-3.860 cals)
4 min. rest
4 min.@ 80% (325-350 watts-2.600 cals)
4 min. rest

2 min. @85% (350+ watts-1.369 cals)

12.749m

Crown Competitor 12

WOD:
LPO-
1x6 Muscle Snatches-6 Snatch Push Presses@50kg
1x5 Muscle Snatches-5 Snatch Push Presses-55kg
1x4 Muscle Snatches-4 Snatch Push Presses-50kg
1 Power Snatch@65kg-70kg-75kg-80kg-85kg-90kg-92.5kg(F)
4x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but just keepin the norm hehe

Crown Competitior 11

WOD:
Strength-
10 Min EMOM:

5-5-5-5-5-5-5-5-5-5 (last 5 sets w/3 kg, 1st 5 just bw)

10 Min EMOM:
5 Ring Dips Strict w/ 6kg Ball
Work up to Heavy Hang Clean-2 Split Jerks-110kg

MetCon/Skill-
3x1 UB Round of DT, Immediately after 3-6 Bar Muscle Ups (technique focus)
rest as needed
60kg-66kg-70kg
3-4-2 Harder than I thought

Crown Competitor 10

WOD:
Strength-
4x8 Double KB Swings-8 Double KB Cleans-20m Death March-8 Bent Over Rows@2-20kg
rest 90 sec
Work Up to 3 rep Power Clean-100kg
MetCon-
15.4
8 min AMRAP:
3 HSPU
3 Cleans@84kg
6 HSPU
3 Cleans@84kg

9 HSPU

3 Cleans@84kg

12 HSPU

6 Cleans@84kg

15 HSPU

6 Cleans@84kg

18 HSPU

6 Cleans@84kg

21 HSPU-GOT 13 ON THIS-103

MetCon-

3 x3 min ON 1 min off

15 KB Bench@2-24

Max Cals Row/Ski/Bike

50/37/40

Crown Competitor 9

WOD:
LPO-
6x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
5x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
4x10 Back Squats@110kg
4x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled

Crown Competitor 8

WOD:
MetCon/Goat-
20 Min AMRAP:
30m Farmer's Walk@2-40kg
15m HS Walk
30m Front Rack Carry@2-20kg
15 GHD Sit-Ups
30 sec Slack ass L-Sit, so hard I literally was breaking every 3 sec. pathetic haha
3 rds

Crown Competitor 7

WOD:
LPO-
6x5 Muscle Snatches-5 Snatch Push Presses-55kg (OHS irritated knee last wk, Dudu told me go lighter to work on pull)
5x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but just bounced

Crown Competitor 6

WOD:
Strength-
10 Min EMOM:
5 Ring Dips Strict w/ 6kg Ball
10 Min EMOM:

5-5-5-5-5-4-4-4-4-4 w/3kg Ball (last 5 sets just bw, got trashed)

MetCon-

3 rds. For Time:

30 Cal Bike

20 KBS@24kg

10 Burpee Toes To Bars

rest as needed

6 Min AMRAP:

10M HS Walk

2 Legless Rope Climbs

1. 10m

Crown Competitor 5

WOD:
MetCon-
25 MIN EMOM
1-10 Toes to Bars
2-10 Cal Row
3-45 Sec Ring FLR
4-20 Band Pull Aparts
5-20 Cal Row
Strength-
3x8 Double KB Swings-8 Double KB Cleans-20m Front Rack Walk-8 Bent Over Rows@2-20kg
2 min rest in between sets
MetCon-
12 Min AMRAP:
400m Run
20m HS Walk
2.5 rds

Crown Competitor 4 (Olívia)

WOD:
Olivia is a workout I do each year named after my daughter that I found 3 years ago on the internet.  It sucks and I only do it once a year for a reason hahaha.
MetCon-
For Time:
10 Thrusters@61kg
40 Pull Ups
200m Run
30 Thrusters@42kg
30 Pull Ups
400m Run
50 Thrusters@30kg
20 Pull-Ups
800m Run
23:50

Crown Competitor 3

WOD:
LPO-
6x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
5x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
4x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled

Crown Competitor 2

WOD:
LPO-
6x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@60kg
4x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but ran out of time

Crown Competitior 1

WOD:
Strength-
10 min. EMOM-5 Strict Ring Dips
10 min. EMOM-5 Strict Pull-Ups
MetCon-
3 Rounds For Time:
10 Cals Assault Bike
3 Rope Climbs
15 Cals Assault Bike
1 Rope Climb
10:28

Back to MU. Bye Bye Hand Skin

WOD:
Strength-
Deadlifts 5x3@140kg-160kg-170kg-180kg-190kg
MetCon-
For Time:
40 Cal Bike
20 DB Alt.Snatches@25kg
10 Bar MU
20 Toes to Bars
150 DU
20 Toes to Bars
10 Bar MU
20 DB Alt. Snatches@25kg
40 Cal Bike
17:20

OK Bike To Normal

WOD:
LPO-
Every 90 sec x 6
2 Power Cleans from Box-2 Push Jerks@90-90-90-95-95-95kg
MetCon-
6 min. AMRAP-
10 Cal Bike
10 KBS@32kg
Rest 3 min.
6 min. AMRAP-
21-15-9
Row
DUx2
Rest 3 min.
6 min. AMRAP-

10-9-8-7-6-5-4-3-2-1

Deadlifts@100kg

HSPU (Kipping)

Finisher-

3x10 Plate Bicep Curls@25kg

3x10 Plate Skull Crushers@25kg 

1-101 reps

2-150 reps

3-109 reps

The Back to Squatting Protocol

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat w/ Hip Sling Shot@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@120kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@100kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@80kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@60kg

2 min. rest

1 Min. Max Tension 100 degree Box Squat@40kg

LPO-
Every 90 sec. x 6
1 Power Snatches-2 Hang Power Snatches@66kg
Core-
3x10 Barbell Rollouts w/ Foam Roll Squeeze between thighs
3x10 ES Kneeling Diagonal Lifts

Back To Reality Not DePRESSed

WOD:
Strength-
4x5 Shoulder Press@55-60-65-70kg

MetCon-
For Time:
15 Toes To Bars
1km Ski Erg
15 Cleans@70kg
500m Ski Erg
15 Cleans@70kg
1km Ski Erg
15 Toes to Bars
16:33

Finisher-
3x10 Slow KB Shoulder Presses@2-16kg-10 Slow Bent Over Rows@2-16kg

"Vacation" WOD 5

WOD:
Strength-
4x5 Deadlifts@140kg-150kg-160kg-170kg

MetCon-
20 Min EMOM:
1-5 Hang Cleans@60kg
2-10 Slow Ring Rows
3-5 Push Presses@60kg
4-10 Cal Assault Bike

Finisher-
50m Sled Rows@40kg

Vacation WOD 4 (Beach)

WOD:
Strength-
Strict Pull-Ups 10-10-10-5

MetCon-
For Time:
100 Air Squats-90 degrees (knee)
10 HSPU
75 Air Squats
15 HSPU
50 Air Squats
20 HSPU
25 Air Squats
25 HSPU

15:20...Strict HSPU until 31st rep