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