LPO 48

Snatch
4 @40kg, 3@50kg, 3@50kg, 2@60kg, 2 @65kg, 1 @70kg

Clean & Jerk
3-1 @70kg, 3-1 @80kg, then jerk drive and jerk practice @65kg

Opening at 70 snatch and 90 C&J on friday - first competition!

5-3-1 & BBB 2

Deadlift

5-3-1

120kg-140kg-160kg (video)

5 x 10 Back Squat @70kg - rest 90 sec

3 x 10 Barbell (ab-wheel) roll-out 

5-3-1 & Boring But Big (BBB)

WOD:

Shoulder Press 
5-3-(1)-1
60kg-70kg-75kg(f)-72.5kg

5 x 10 Bench Press (slow) - Rest 90 sec
40kg-50kg-50kg-50kg-50kg

Pull-ups (supine grip) - Rest 90 sec
10-8-8-6-6

LPO 47

WOD:

4 x 3 Muscle snatch, 3 Snatch push press @45kg

6 x 6 Snatch pulls @80kg

6 x 4 Power snatch @50kg

6 x 6 Snatch balance @30kg

Crossfit Impulse Hypertrophy 4

WOD:

Work Capacity

6 x 150m Farmer´s Carry @2x24kg  -  60 sec rest (forearms shot)

Hypertrophy

Front Squat
Warm up - 10@20kg, 5@60kg
1 x 8 @100kg
1 x 20 @80kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme quad contraction (to fill muscle with blood)

4 x 12 Glute Ham Raises  -  60 sec rest
30 sec extreme glute stretch (pigeon pose)
30 sec extreme glute contraction (one leg glute bridge)

Conditioning

10 x 50m Hill Sprint  -  (rest while walking back down)

Crossfit Impulse Hypertrophy 3

WOD:

BBG

7 x 2 Power Clean & Push Jerk @185lb

Hypertrophy

Shoulder Press
Warm up - 12@45lb, 10@65lb, 6@95lb, 4@115lb3 ME sets @115lb w/ 15 sec rest
7-3-1

Pull-ups (prone grip)
Warm up - 6 x 5 chest to bar with kip
3 ME sets (strict) w/ 15 sec rest
10-3-1
30 sec extreme lat stretch (banded o/h distraction)
30 sec extreme lat contraction

Deadlift
Work up to heavy set of 6, then do one more set of 6
1 x 6 @225lb
2 x 6 @275lb

Crossfit Impulse Hypertrophy 2

WOD:

Hypertrophy

Back Squat
Warm up - 10@20kg, 5@60kg, 5@100kg
1 x 8 @110kg
1 x 20 @85kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme contraction (to fill muscle with blood)

Reverse Lunges (back rack)
4 x 6 @70kg
30 sec extreme stretch (pigeon pose)
30 sec extreme contraction (1 leg glute bridge)

Pull-ups (supine grip)
Warm up - 4 x 5
3 ME sets w/ 15 sec rest
9-4-3
30 sec extreme bicep stretch
30 sec extreme bicep contraction

Conditioning

8 min AMRAP of Nate
2 Muscle-ups
4 HSPU
8 KB Swings @32kg

5 rds, 2 mu

Crossfit Impulse Hypertrophy

WOD:

BBG

6 x 3 Snatch
40-50-60-60-60-60kg

Hypertrophy

1 x 90% ME Strict HSPU  = 6
1 x 90% ME Kipping HSPU = 10
Then 3 ME sets kipping w/ 15 secs rest
8-4-3

Push-ups
12-10-6-4 (warm up)
BW-red band-blue band-green band
Then 3 ME sets @green band w/ 15 sec rest
8-4-3
30 sec chest stretch
30 sec max contraction

4 x 12 GHD sit-ups
last 2 sets w/ 10kg plate
30 sec ab stretch (low pullup bar)
30 sec max contraction (hollow body hold)

Underhand grip bench press
12-10-6-4 (warm up)
20-40-50-60kg
Then 3 ME sets @60kg w/ 15 sec rest
8-3-2
30 sec tricep stretch
30 sec max contraction

Conditioning

6 rounds for TIME:
12 Med ball slams @9kg
12 Russian Swings @24kg

6.16

12.4 / 13.3 CrossFit Open Workout (Finally!!)

Strength:

4 x 3 Back Squat
100-110-120-120kg

Conditioning:

AMRAP for 12 mins of:
150 Wall ball shots @20lb 10´target      (5.57 - Karen PR)
90 Double unders
30 Muscle-ups

253 reps

Had 4 mins on the muscle-ups. Got 18 in 4 mins in Test 3, after 160 air squats and 2 min rest...

Quinta Acessoria

4 rounds of:
20 sec Hollow body position
15 sec rest
20 sec Superman hold
15 sec rest

3 rounds of:
10 Walking overhead Lunges @25kg plate
8 Single arm, single leg deadlifts each leg @20-24-32kg

3 rounds of:
10 Strict chest to bar pull-ups w/ green band
30 sec handstand hold against wall
10m handstand walk

3 x TGU each arm @24kg

3 x 1 arm Farmer´s walk @2x10kg plates (one hand)

5-3-1 & 12.3 halved

WOD:

Front squat
5-3-1
100-110-120kg

Deadlift
5-3-1
120-130-150kg

AMRAP for 9 mins of:
15 box jumps @24"
12 shoulder to overhead @95lb (thought I had 115lb on the bar- mixed up the plates!)
9 toes to bar

4rds, 5 box jumps

5 by 5

WOD:

5 X 5 Squats @120kg

5 x 5 Deadlifts @120kg

3 x 5 Pendlay rows @100kg

1 TGU each arm @20kg barbell 

Random Pump

WOD:

Rest as needed between supersets

5 sets of:
Military press
8-8-6-6-6 @ 95-115-115-115-115lbs
5 Strict pull ups (try to go chest to bar)

4 sets of:
10 Floor wipers @65lb
8 Banded push ups @green band

3 sets of:
10 Bent over rows @135lb
10 Standing barbell Russian twists  (10kg on barbell)

LPO 46 & 13.1 Open WOD

WOD:

Find 1RM power clean and jerk
4-3-2-1-1
50kg-80kg-100kg(f-2nd jerk)-105kg(f-jerk)-100kg

Then:
13.1 Open Workout

AMRAP for 17 mins of:
40 burpees
30 snatches @35kg
30 burpees
30 snatches @60kg
20 burpees
30 snatches @75kg
10 burpees
30 snatches @95kg

150 reps