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.