Crown Competitor 55 (15.5)

WOD:
MetCon-
7 min EMOM
15-18 Burpees
15-15-16-16-17-17-18-18
3 min rest:
27-21-15-9
Cal Row
Thrusters@43kg
10:29
10 min rest
21-15-9
Cal Ski Erg
Push Ups
3:18

Crown Competitor 54

WOD:
Strength-
3x3 Back Squats@130kg
rest 90 sec
10 Back Squats@100kg
MetCon-
3 x For Time (try ub)
20 Deadlifts@100kg
20 Cal Row
20 HSPU
rest 5 min. in between
2:38 (16 HSPU)-2:44 (UB)-2:54 (18HSPU)

Crown Competitor 53

WOD:
LPO-
EVERY 2 MIN ON THE MINUTE FOR 10 MIN.
2 Push Presses-2 Push Jerks-2 Split Jerks
MetCon-
Went straight in...
7 Min AMRAP:
7 RMU
50 Wallballs@20lbs
100 DU-183 reps
rest 3.5 min
5 Min AMRAP
3-6-9-12-15..
Clean and Jerks@62kg
Toes to Bars-38 reps
rest 2 min.
3 Min. AMRAP
Squat Clean and Jerk@75kg
16 reps (8 c+j)

Crown Competitor 52 (14.5)

WOD:
LPO-
EMOM 6:
1 Cluster
80-90-100-104(F)-104(F)-104(F)
MetCon:
21-18-15-12-9-6-3
Thrusters@43kg
Burpees Facing Bar (no stepping back :( )
15:12 :O

Crown Competitor 51 (16.3)

WOD:
MetCon-
35 min EMOM:
12 Cal Row
1 min Farmer's Walk@2-24kg
15 Band Pull Aparts
5 High Box Jumps 30-40 inches
10 Inverted KB SH Presses@2-8kg
rest 5-10 min,
7 min AMRAP:
10 Snatches@34kg
3 BMU
77 reps

Crown Competitor 50 (17.3)

WOD:
LPO-
Go up to Heavy Hang Snatch-85kh
MetCon-
 Finish in 8 min.
3 Rds.
6 Chest to Bars
6 Squat Snatches@43kg
3 Rds.
7 Chest to Bars
5 Squat Snatches@62kg
From 8-12 min.
3 Rds.
8 Chest to Bars
4 Squat Snatches@85kg
1 Squat Snatch w/85kg

Crown Competitor 49

WOD:
Low to Med Pace:
100m Sled @70kg
5 Cal Xebex Bike
90m Sled @70kg
10 Cal Xebex Bike
80m Sled @70kg
15 Cal Xebex Bike
70m Sled @70kg
20 Cal Xebex Bike
60m Sled @70kg
25 Cal Xebex Bike
50m Sled @70kg
30 Cal Xebex Bike
29:13

Joe Defranco Chest Finisher:
2-Push Ups-10 sec T Hold
4 Push Ups-10 sec T Hold
6-8-10-12-14-16-18-20

Crown Competitor 48-DOUBLE IG

Em Dupla w/ Arley Polessa
WOD 5:
Each Person For Time:
550m Row
15 Hang Clusters@60kg
(person 2 could start rowing when person 1 finished)
5:36 (3rd)
WOD 6:
For Time-9 min Cap:
200 Double Unders
80 KBS@20kg
60 Box Jump Overs
40 Synchronized Shoulder to OH@60kg
9:05 (3rd)
WOD 7:
Immediately after, 4 min, 2 Attempts-
Hang Squat Snatch
(80kg F all attempts :(10th)
WOD 8:
5 Min AMRAP:
Each Person-
15 OH Lunges@22.5kg
5 Cleans@80kg
15 OH Lunges@22.5kg

Max BMU

34 (3rd)

Overall 4th Place 

Crown Competitor 47-DOUBLE IG

Em Dupla w/ Arley Polessa
WOD 1:
10 Rds For Time, 7 min cap:
Descending Meter Slam Ball Carry@50kg
10 Burpees Facing the Ball
5:36 (6th)
WOD 2:
After 7 min cap, 5 min AMRAP:
10-30m Sprint (Suicides)
Max Squats w/ empty keg on back
149 (3rd)
WOD 3:
Each Person For Time:
21 DB Alt. Snatches@22.5kg
21 DB OHS@22.5kg
15 DB Alt. Snatches@22.5kg
15 DB OHS@22.5kg
9 DB Alt. Snatches@22.5kg
9 DB OHS@22.5kg
6:03 (4th)
WOD 4:
7 min AMRAP
1 Rope Climb
10 Toes to Bars
1 Rope Climb
10 Pull-Ups
143 (6th)

Crown Competitor 46

WOD:
LPO-
3x3 Snatch High Pulls-2 Power Cleans-2 Push Jerks@80-90-100kg (F peer pressure)
MetCon:
16 min. EMOM:
15/15/11/15 Cals Bike
20/20/20/17 Swings@24kg
15/15/15/12 HSPU
20/20/13/15 Box Jump Overs
rest 10 min.
For Time:
21 DB OHS @25kg
1 Rope Climb
15 DB OHS@25kg
3 Rope Climbs
9 DB OHS@25kg
5 Rope Climbs

6:10

Crown Competitor 45

WOD:
MetCon-
DU Flight Simulator-Messed up the first time, did 10-20-30-40-50-40-30-20-10 in 6:10 and thought damn that was a lot easier than last time.  Looked at my blog and realized it was 5-10-15-...50-45... so I did again w/ 12 min cap and I fuckin missed none until the 50th rep on the 50 set gdmit.  Then on 43rd rep, ended up finishing the 35th set, it was funny and annoying at same time.
Skill-
10 min Freestanding HSPU Practice
MetCon-
In pairs 30-20-10 each person
Cals Ski
DB Snatch@25kg
30 cals-30 cals-30 snatch-30 snatch etc...
rest 10 min.
7 min. AMRAP:
In pairs 1 RD then switch-
5 Pull Ups
10 Sh-Oh@50kg
13 rds
(Dani and I)

Crown Competitor 44

WOD:
LPO-
2x4 Front Squats@100kg-3 Power Snatches@70kg
MetCon-
For Time:
500m Row
15 Hang Clusters@60kg
rest 5 min,
1500m Bike
15 BMU
13:20
rest 5 min,

9 min. EMOM

30m Sled@75kg

10 Burpees over Sled

10 ES Pallof Band Presses

Crown Competitor 43

WOD:
AM:
MetCon-
Double IG Events 4 e 5

PM:
LPO-
Work up ro Heavy Complex:
Power Clean-Hang Squat Clean-Jerk-104kg
Went to 116kg Power Clean
MetCon-
25 min EMOM (SUPPOSED TO BE 30, almost blacked out)
1-Max Cals Bike (20-16.5-15-9.5-4.5 :( )
2-Rest
3-1 Hang Power Clean-30 sec Hold in Rack
4-Max Cals Row (16-20-19-17)
5-Rest
6-17-20 Wallballs@30lbs

Crown Competitor 42

WOD:
MetCon-
5 Min.
400m Run
400m Row
Max Pull-Ups-40
5 Min. rest
5 min.
400m Run
400m Row
Max KB Swings@32kg-27
5 Min. rest
5 min.
400m Run
400m Row
Max Wallballs@30lbs-20
5 Min. rest
5 min.
400m Run
400m Row
Max DU-80

Crown Competitor 41

WOD:
MetCon-
10 min Xebex Bike watts 275-300
10 min ROW cals per hour 950-1100
10 min Xebex Bike watts 275-300

Crown Competitor 40

WOD:
Strength-
3x5 Strict 3-4 sec negative HSPU-5 Ring MU
3x4 Clean Pulls@140kg-3 Box Jumps@30 inches
MetCon-
Double IG practice events 1 and 3

Crown Competitor 39

WOD:
LPO-
Work Up to Heavy Power Snatch-Squat Snatch
85kg
Work Up to Heavy Clean and Jerk
110kg
MetCon-
10x20 sec ME 100 sec off
Xebex Bike
2 min after last sprint 3 chances for :
1 rep 110kg Clean and Jerk
Hit first try

Crown Competitor 38

WOD:
MiniMetCon-
Double Ig practice
LPO-
5x3 Snatch High Pulls-2 Power Cleans-2 Push Jerks@85-90-90-90-90kg
3x20 Sec FR Hold@140kg

Crown Competitor 37

WOD:
Strength-
Front Squats 4-4-4-3-4@90-100-110-120-110kg
3x10 Shoulder Presses@30kg-10 DB Lateral Raises@-7.5kg (did this yesterday for shoulders as well, prehab-rehab)
MetCon-
2 Rds
Every 3 Minutes:
1-40 Cal Xebex Bike
2-30 KB Swings@32kg-25 Wallballs@25lbs
3-400m Run
4-3 Rope Climbs-20 HSPU

Crown Competitor 36

WOD:
MetCon-
5 RDS @70%-75% ish
20m 1 Arm OH Walking Lunges@20kg
8 Burpees over Dbell
20m 1 Arm OH Walking Lunges@20kg

8 Chest to Bars

23:20

Crown Competitor 35

WOD:
Strength-
4x6 Tempo HSPU (Strict) -5 BMU
4x4 Clean Pulls@140kg-3 Box Jumps@30'
MetCon-
EMOM 30:
1-70% Threshold Bike Xebex (275-300 Watts)
2-80% Threshold Bike Xebex (325-350 Watts)
3-90% Threshold Bike Xebex (400+ Watts)
4-rest
5-4 Hang Squat Cleans@70kg
6-90% Threshold DU (65-70)

(2 rds done on rower, 70%-850-1000, 80%-1000-1150, 90%-1150+)

Crown Competitior 34

WOD:
MetCon-
20 Min. EMOM
1-7 DB Cleans@2-20kg
2-11 Cal Row
3-7 DB Push Presses@2-20kg
4-11 Cal Ski Erg
LPO-
4x5 Front Squats@95kg-4 Power Snatches@70kg (superset)