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