Crown Competitor 33

WOD:
Strength-
3x12 Ring Pull Ups
3x15 Rotator Ext/Int -15 Serratus Push-15 Tricep OH -all w/ band

Crown Competitor 32

WOD:
Strength-
4-4-5 Ring MU
5x5 Bulgarian Split Squat Jumps@20lbs Wtd. Vest
MetCon-
28 Min. EMOM
1-Run 150m w/ wtd vest 20lbs
2-Run 200m w/ wtd vest 20lbs
3-50 Mt Climbers
4-25 Air Squats

Last rd took off vest (24-28)

Crown Competitor 31

WOD:
LPO-
5x4 Snatch High Pulls-3 Power Cleans-3 Push Jerks@80kg
2x8 Strict HSPU-8 Pull-ups-8 y-w-t-a

Crown Competitor 30

WOD:
LPO-
Work up to a Heavy Snatch from High Blocks-70kg (feeling left shoulder  :(  )
Clean and Jerk from Blocks 3x1 @90kg
Snatch Pulls from blocks 3x1@110kg
4-4-4-4 Front Squats@100-100-100-110kg
MetCon-
Tabata DU
Highest 36 lowest 26, mostly around 33-35
Rest 90 sec.
For Time(7 min. cap):
30 Toes to Bars
10 Squat Cleans@60kg
20 Toes to Bars
10 Squat Cleans@80kg

time capped got 6 Squat Cleans@80kg

8x Every 2:30
20 Cals Xebex Bike

Strength-
50 Band Pull Aparts
3x8 1 arm Bench Rows@25kg-15 Blackburns

Crown Competitor 29

WOD:
Strength-
50 Side Raises@2-7.5kg-50 Shrugs@2-24kg-50 Reverse Flyes@2-7.5kg
3x8 Jumping Back Squats
MetCon-
8x Every 3 min:
15 Cal Row
15 GHD Sit Ups

Crown Competitor 28

WOD:
Strength-
4xNot For Time:
6 TGU@16kg
12 Wallballs@20-20-30-30lbs
100m FR Walks@2-16kg
LPO-
3x4 Snatch High Pulls-3 Power Cleans-3 Push Jerks@80kg
MetCon-
"12 Days of X-mas"
w/ 30kg
1. Deadlifts
2. Hang Cleans
3. Front Squats
4. Strict Shoulder Presses
5. Back Squats
6. Push Presses
7. Thrusters
8. Squat Cleans
9. Push Jerks
10. Hang Snatches
11. Sumo Deadlift High Pulls
12. Overhead Squats

Performed like the song:
1.
2-1.
3-2-1.

The number with the exercise is the rep scheme you follow, at the end you will have done 364 reps, go light.

22:35

Crown Competitor 27

WOD:
LPO-
4x5 Front Squats@90kg (first time legit front squatting in 3 months)-4 Power Snatches@70kg (superset)
MetCon-
Inverted Tabata on Xebex Bike for Cals-55
rest 90 sec.
2 min. AMRAP 
Clean and Jerks@60kg-22
Core-
50 Strict Toes to Bars

Crown Competitor 26

WOD:
MetCon-
25 Min. EMOM
1-15 Cal Row
2-5 Snatch Balances@40kg
3-5 3 sec L-Sit Holds
4-20 Hollow Rocks
5-50 DU

Later...
Strength-
3x5 Tempo Strict HSPU-5 BMU
4x4 Clean Pulls@140kg-4 30 Inch Box Jumps

Crown Competitor 25 (CF Linchpin, Dani's pick)

WOD:
FOR TIME W/ PARTNER (HUGO)-
100 Jerks@85kg
90 GHD Sit Ups
80 Ring Dips
70 KBS @32kg
60 Deadlifts@115kg
50 Burpees Facing the Bar
40 Rope Climbs
49:26

Crown Competitor 24 (Games Style Murph)

WOD:
FOR TIME W/ 20LBS VEST-
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

pull ups then push ups then squats

48:53

Crown Competitor 23

WOD:
LPO-
Power Snatches 4-3-4-3-4-3-2@50-60-50-60-50-60-70kg (wrist a lil sensitive, went light)
MetCon-
For Time:
1200m Run
150 DU
50 Cal Xebex Bike
10 BMU
1200m Run
19:30

Crown Competitor 22

WOD:
Strength-
Tabata Goblet Squats@24kg (6-7 per round, objective was technique)
MetCon-
12 Min. AMRAP-
40 DU
20 DB Snatches@25kg
10 HSPU
5 Rds, 5 DU
rest 5-10 min.
12 Min. EMOM-
1-10 SL RDL EL@2x16kg
2-30m Sled Drag
3-10 Bench Presses@70kg

Crown Competitor 21

WOD:
MetCon-
Not for Time:
50 Cal Ski Erg
30 Tire Flips -15 each person
10 RMU each person

15 Min. EMOM:
2 Clean and Jerks@80kg, 1 RMU

Crown Competitor 20

WOD:
MetCon-
Not for Time w/ 20lbs Wtd Vest:
800m Run Ladiera
10 Rounds of Cindy

1 min. Max DU-80 reps

12 Min. AMRAP:
8 Power Snatches
8 Deadlifts
8 Front Squats
8 Push Presses
8 Back Squats
1 Rope Climb
3 Rds, 16 reps

Crown Competitior 19

WOD:
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec
MetCon-
3 Rds For Time w/ 20lbs Wtd Vest:
400m Run
12 HSPU
24 Air Squats
14:10
Rest 5 min.
5 Rounds For Time:
12 Shoulder to Overheads@60kg
12 Ring Dips-9:50
Rest 5 min.

5 Rounds For Time:

12 Deadlifts@100kg

12 Pull Ups

8:50

Crown Competitor 18

WOD:
LPO-
5x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
3x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
3x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled
MetCon-
5k Ski Erg
3 min. 70%-150-175 Watts
3 min. 80%-175-200 Watts
1 min. 90+%- 200+ Watts
1 min. 60%-100-150 Watts
21:40

Crown Competitor 17

WOD:
Strength-
10 Min EMOM:

5-5-5-5-5-5-5-5-5-5 (1st 3 just bw-last 7 sets-8lbs MB)

10 Min EMOM:
5 Ring Dips Strict w/ 14lbs Ball
5x10 Sh Presses-10 Bent Over Rows@2-16kg
3x15 GHD Sit-Ups
2x60 ES Side Planks
3x30m Farmer's Walks@2-32kg

Crown Competitor 16 (CROSSFIT LIFTOFF)

WOD:

MetCon-

12 Min. AMRAP

25 Pull Ups

50 Cal Row

100 OHS

50 Box Jumps

25 Pull Ups

202 reps

Lower in all scores 2 years ago but I had fun this year...two years from now I will do better :)

Crown Competitor 15 (CROSSFIT LIFTOFF)

WOD:
LPO-
Max Clean and Jerk-115kg
later...
MetCon-
For Time-
Run 400m
40 Burpees
3:48
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec

Crown Competitor 14 (CROSSFIT LIFTOFF)

WOD:
LPO-
Max Snatch-
94kg
later

5x10 Back Squats@110kg
5x10 DB Hammer Curls@2-10kg
5x10 DB Skull Crushers@2-10kg