Popeye & 13.4

WOD:

Strength

3 x 12 pull ups with green band (1 min rest)

5 x 3 squats
60-100-120-120-120kg

4 x 10 ring dips

Conditioning

13.4 variation

AMRAP for 7 minutes following the rep scheme below:

3-6-9-12-15-18 etc.
Clean @60kg
Toes to bar

85 reps

Didn't realise this wod is supposed to be clean and jerk not just cleans. Still I enjoyed it as it was and it was a forearm/grip destroyer!

15.5 CrossFit Open Workout

WOD:

27-21-15-9 reps for TIME of:
Row (calories)
Thrusters @95lbs

8.54

LPO 45

WOD:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Snatch weights 40-45-50-55-60kg

Thruster Heaven

WOD:

BBG

Work up to 3RM Thruster
5-3-3-1
95-145-185-205lb

Conditioning

4 rounds for calories and reps
1 min ME row
30 sec rest
1 min ME thrusters @115lb
30 sec rest

Row: 21-21-20-16 cal
Thrusters: 15-15-12-10

11.4 Reworked

WOD:

5 rounds for TIME: (10 min time cap)

12 Bar facing burpees 

6 Overhead squats @50kg

Then:

Complete time with muscle ups

8.40 & 3 muscle ups (f1)

Vista Chinesa

WOD:

20km bike ride from Jardim Botanico to Alto da Boa Vista and back. Hill intervals to Vista Chinesa then long uphill slog in pouring rain on return section. Great start to the weekend!

15.4 Crossfit Open Workout

AMRAP for 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

50 reps

11.5/12.5 Crossfit Open Workout

AMRAP for 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

82 reps

LPO 44

WOD:

Alternating EMOM for 10 mins

Three Position Clean (floor, hang, power position) + Jerk

Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

C&J - 60-65-70-75-80kg

15.3 Crossfit Open Workout

WOD:

AMRAP for 14 min of:
7 Muscle ups
50 Wall balls @20lbs 10' target
100 Double unders

319 reps

Muscle Up Mix

BBG:

5x3 front squat @80kg (no rack & 3 sec pause in rock bottom)

Conditioning:

AMRAP for 12 mins of:
40 double unders
30 wall balls @20lb 10' target
20 calorie row
10 burpee box overs @24"
5 muscle ups

216 reps (2 rds, 6 double unders)

Diane

WOD:

21-15-9 reps for TIME:

Deadlift @100kg

HSPU

6.48 (slowed on hspu)

15.2 Open Workout (repeat)

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

86 reps

15.2 Open Workout

06/03

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

85 reps

Connectivity

50 SDHP @20kg
Tabata hollow body / superman (alternating)
2 x 10 Handstand hip touches

Burpee breath hold ladder (1 burpee with breath hold, 1 full breath, 2 burpees with breath hold, 1 full bath and so on until you cannot hold breath for duration of burpee)
1-2-3-4-4

LPO 43

WOD:

Snatch 4-3-4-3-4-3
60-65-60-65-60-65kg

Quick Con

WOD:

4 rounds for REPS of:
1 min wall balls @20lb
1 min chest to bar pull ups
1 min hspu
1 min rest

45-44-43-43

4 x 12 push ups

15.1 Open Workout (repeat)

WOD:

AMRAP for 9 min:
15 toes to bar
10 deadlift @155lb
5 snatches @155lb
Then: 6 min to find 1RM clean and jerk

132 reps / 215lb

15.1 Open Workout

WOD:

AMRAP for 9 min:
15 toes to bar
10 deadlift @155lb
5 snatches @155lb
Then: 6 min to find 1RM clean and jerk

116reps / 205lb

Burpee Row

2 min double unders = 102

5 x 5 toes to bar

2000m row
EMOM 4 burpees

10.58 (40 burpees)

Active recovery

WOD:

3rds
12 good mornings@40kg
12 face pulls (elastic)
12 scap push ups

5x5 pull ups @9kg
4x8 lunges @2x20kg
4x12 push ups

LPO 42

WOD:

4 x 6 Front Squat @90kg - 6 Muscle Snatch, 4 Snatch Push Press, 4 OHS @45kg

4 x 6 Snatch High Pull @65kg - 4 Power Clean, 4 Push Press, 3 OH Lunge @60kg  

3 x 6 Deadlift 100-120-130kg
.    6 box jumps@30"

Thruster Burpee Combo

2 min double unders = 135

WOD:

5 Thruster @40kg
10 burpee box jumps @24"
10 Thruster @40kg
10 burpee box jumps @24"
4 Thruster @50kg
10 burpee box jumps @24"
8 Thruster @50kg
10 burpee box jumps @24"
3 Thruster @60kg
10 burpee box jumps @24"
6 Thruster @60kg
10 burpee box jumps @24"

12.18

Heavy Jumper

WOD:

3rds for quality:
30 double unders @10kg weight vest
12 deficit push ups @10kg weight vest

Then

2 min double unders = 120