14.5 Open Workout

WOD:

21-18-15-12-9-6-3 reps for time of:

95lb Thrusters
Bar Facing Burpees


18.38

Leme LPO 11

WOD:

5 x 3 Power snatches, 3 o/h squats @ 52kg

5 x 3 Power cleans, 3 push press @ 70kg

5 x 5 Deadlifts @ 125kg

Leme LPO 10

WOD:

Find 1RM Muscle clean:
5 @ 40kg
3 @ 60kg
2 @ 70kg
1 @ 80kg
1 @ 85kg
1 @ 90kg then straight into 6 Front squats (dubious muscle/power clean)

Then:
4 x 1 Muscle clean, 6 Front Squats @ 85kg

5 x 5 Deadlifts @ 125kg

14.4 Open Workout

WOD:

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bar
40 wall-ball shots, 20lb. to 10-foot target
30 cleans @ 135lb.
20 muscle-ups


181 reps  (Finished cleans @ 13.29 mins, crossed busy road and completed 1 muscle-up)


Then did 4 more kipping m-ups and 3 strict m-ups for shits and giggles

14.4 Practice

WOD:
PRACTICE for 15 mins:

6 x 5 toes-to-bar
1 x 40 squats
3 x 3 bar muscle-ups with jump

Leme LPO 9

WOD:

alternate A and B with rest as needed between sets (8 sets total snatch and 8 sets total clean)
A: 4 x 4 Power snatches @ 60kg
B: 4 x 3 Power snatches @ 64kg

A: 4 x 2 Power cleans, 2 push press @ 70kg
B: 4 x 2 Power cleans, 1 push press @ 74kg

5 x 6 Front squats @ 80kg (1 Muscle/power clean per set - felt good after heavier clean sets)

5 x 5 Deadlifts @ 120kg

Leme LPO 8

18/3

WOD:
5 x 4 Muscle snatch, 4 o/h squat, 4 snatch push press @ 52kg

5 x 3 Muscle clean, 3 push press @ 64kg

5 x 6 Front Squat @ 80kg

5 x 5 Deadlifts @ 120kg