14.1 Open Workout

WOD:
10 min AMRAP of:
30 double unders
15 power snatches @ 75lb / 35kg

Score: 254 reps (5 rounds, 29 double unders)


27/2

Leme LPO 4

WOD:
5 x 4 power snatches, 4 o/h squats @ 50kg

5 x 3 power cleans, 3 push press/jerk @ 70kg

5 x 5 front squats @ 75kg (slow) (1 muscle clean each set)

5 x 5 deadlifts @ 115kg

3 x 12 seated rows @ 50kg

Midweek Middle

WOD:
3 x 10 Dumbbell planche through to v-outs @ 5-7-7kg

http://gymnasticswod.com/content/dumbbell-planche-through-v-out

3 rounds for QUALITY of:
30 secs Front leaning rest
30 secs headstand
30 secs chin over bar hold (ledge style)
Max handstand hold againt wall

Leme LPO 3

WOD:
5 x 3 Muscle Snatch, 3 Snatch Balance, 3 O/H Squat, 3 Snatch push press @ 45kg

5 x 3 Muscle Clean, 3 Push Press, 3 O/H Lunge, 3 Back Rack to Overhead @ 60kg

5 x 6 Front Squat @ 75kg (slow) (1 muscle clean each set)

5 x 5 Deadlift @115kg 

Later:

Pull-up pyramid challenge for charity:

20 pull-ups and I donated to Help For Heroes

http://www.youtube.com/watch?v=Dt0x_kQflnc

Bartendaz

24/2
At the bar on the way to class!

WOD:
3 x 5 Strict Pull-ups
3 x 5 Strict Dips
3 x 7 Toes-to-bar
Bartendaz practice (front levers w/ band, 1 arm pull-ups w/ band and staggered pull-ups)

Leme LPO 2

CrossFit Carioca 3rd Round Qualifying WOD

20/2

WOD:
21-15-19 reps of:
Thruster @ 40kg
Toes-to-bar
O/H Squats @ 40kg


Time: 11.04


18/2

Problem with blog - can't create a new post!

WOD:
With 15 mins on the clock (only had 15 mins in the gym!) do some quality practice of thrusters, toes-to-bar and o/h squats...

3 rounds of:
7 Thrusters @ 40kg
7 Knees-to-elbows
7 O/H squats @ 40kg

1 round of:
15 Thrusters @ 60kg
15 Pull-ups @ 14kg


13/2

WOD:
5 x 3 Muscle snatch, 3 O/H Squat, 3 Snatch push press @50kg

5 x 3 Muscle cleans, 3 Push press, 3 O/H lunges @ 60kg

5 x 5 Front squats @ 70kg (slow)

5 x 5 Deadlifts @ 110kg

Death by Pull-ups

Pre:
1 x 20 KB swings @ 20kg
3 x 10 
2 x 10 Shoulder IR & ER w/elastic 
3 x 30 sec handstand holds against wall

2 min banded bully stretch on right shoulder ONLY  -  the idea here was to make my hand behind back test more symmetrical as I am missing more internal rotation on the right shoulder. More symmetrical = Less injuries = Better training & results! 


WOD:
Death by Strict Pull-ups

With a running clock, do one pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third minute etc. until you can't complete the required number of pull-ups in that minute.

9 rounds + 9 pull-ups  (total = 54)

CrossFit Carioca Competition Qualifier WOD Rd 2

WOD:
10 min AMRAP of:
50 Double unders
7 Deadlifts @ 100kg

6 rounds, 2 double unders


1 x 3 Bar muscle-ups (no band)



08 / 09 FEB

Travessia Petropolis-Teresopolis  (30km mountain trek between 1-2000m altitude)

Home Con

Pre:
1 x 20 KB swings @ 16kg
3 x 8 Strict pull-ups  (rest as needed)

WOD:
3 rounds for TIME:

10 KB Renegade rows @ 16kg
5  Slide to hollows


Time: 3.52

Post:
3 x 5 Single leg deadlifts each leg @ 32kg (2 arm)

MWOD - all for 2 min each side
Anterior delt KB smash w/ Voodoo Floss on shoulder
Lax ball 1st rib mob
Banded bully stretch

Leme LPO 1

WOD:
5 x 3 Muscle snatch, 3 O/H squats, 3 Snatch push press @ 45kg

5 x 3 Muscle clean, 3 Push- press @ 60kg

3 x 5 Front squats @ 80kg    (clean from floor and lower bar each set)

5 x 5 Deadlifts @ 100kg

3 x 12 Seated rows @ 40kg

Burpee AMRAP

Pre:
3 rounds of:
250m run
10 jumps to touch pull-up bar
10 push-ups
10 thrusters @ 20 kg
10 KB swings @ 16kg


WOD:
AMRAP for 6 min
Burpees
(chest to floor and 2 hand bar touch 15 cm above standing full reach)

76 burpees  (4 missed reps - 1 hand bar touch)


This was the first round of the CrossFit competition run by CF Carioca.