LPO 5 & 6

LPO 6:

Alternating:3 x 4 Squat Snatch @40kg3 x 3 Squat Snatch @45kg

6 x 2 Squat clean, push jerk, 2 push jerk from back rack @50kg

4 x 4 Front squat @90kg

4 x 3 Snatch pulls @60kg

Superset:
5 x 5 KB Press @16kg
5 x 5 Pull-ups

LPO 5: (26/8)

Alternating:3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @40kg3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @45kg

6 x 2 Power clean, push jerk, 2 push jerk from back rack @50kg

Snatch Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @90kg

Deadlift
3-3-3-3-3 @110kg

LPO 4

WOD:

6 x 4 Hang squat snatch @40kg    (last 2 sets standing on 2" raised box)

6 x 2 Squat clean, 2 push press @50kg

4 x 4 Front squat @80kg

5 x 3 Snatch pulls @60kg

LPO 3

WOD:

Alternating:
3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @45kg
3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @50kg

6 x Power clean, push jerk, 2 push jerk from back rack @60kg

Snatch High Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @90kg

Deadlift
3-3-3-3-3 @110kg

LPO 2

WOD:

6 x 6 Hang power snatch, Hang squat snatch @40kg

6 x 6 Hang power clean, Hang squat clean @60kg

6 x 6 Power jerk, Split jerk @50kg

6 x 6 Muscle clean, Front squat @50kg

LPO 1

Pre:
Mob shoulders, hips and ankles

WOD:

Alternating:
3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @40kg
3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @45kg

Alternating:
3 x 3 Power Clean,  3 Power Jerk @60kg
3 x 2 Power Clean,  2 Power Jerk @65kg

Snatch High Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @80kg

Deadlift
3-3-3-3-3 @100kg

Big Hope For My Last Day

Last day training at CrossFit Carioca for now, will have to see what my timetable is this semester to see if I can get in some training...

Pre:
90 double unders
5 x 250m row w/ 3 min rest each set
48-47-46-45-49 sec

Running drills
2 x 250m run
3 x 3 Muscle-ups

WOD:

5 x 4 Hang power snatch @50kg

Then:

CrossFit for Hope (a benchmark WOD)
3 rounds for REPS:

1' Burpees
1' Power snatch @75lb
1' Box jumps @24"
1' Thrusters @75lb
1' Chest-to-bar Pull-ups
1' Rest

Rd1 = 76
Rd2 = 74
Rd3 = 64
TOTAL = 214 reps

Post:
2 x 10 GHD sit-ups
3 x 4 HSPU (abmat and bumper plates)

Bear Minimum

Pre:
60 calorie row - 3.12
10 front squat @PVC
10 sit-ups
10 push-ups
10 back squats @PVC
10 v-ups
10 wide push-ups
10 o/h squats @PVC
10 hollow rocks
10 narrow push-ups


WOD:

Find 1RM Bear complex
5-3-1-1-1-1-1
20-40-50-60-70-75-80kg

5 rounds for TIME:
10 thrusters @40kg
10 toes-to-bar
10 box jumps @24"

11.20