131111

Today I got video of one of the most impressive Snatches I’ve seen in a while. This person is not a follower of the site, and the weight isn’t incredibly heavy. She is, however, nine-years-old, and has an amazing third pull. Weightlifting is a beautiful sport.

Karan Lawyer – 20kg Snatch @ 9-years-old:


WOD 131111:

BBG

Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% – rest 2:00

Strength

1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20″
0:30 Rest

Tags:

57 Responses to “131111”

  1. Bobby Jo

    BBG:
    1) 135#
    S:
    1a) 252, 252, 225, 185, 185# (4FS/4BS)
    1b) 10, 8, 6, 7, 8 reps

  2. Chris

    BBG:
    205(xo) – 205(ox) – 205 – 210(ox)

    Strength:
    1a) 270# – failed on 4th FS of 4th round and called it.
    1b) 11-10-9-8

    Conditioning:
    205 total reps

    *Felt like absolute dogshit today.

  3. Shawn Rider

    BBG:
    1. failed 200# 2nd rep for 2 sets
    Strength:
    1a. 260#
    1b. 8-6-8-8-11
    Conditioning:
    later

  4. Nick Wall

    F***ing awesome day!
    BBG) 225-230-235-240
    a) 255
    b) did 10 singles of C2B (still cannot do negative but elbow is feeling much better)
    Cond) 271 Reps

    #TheOutlawWayAfghanistan

    • ifly0404

      G’damn Nick your BBG is out of hand, nice work.

      Also Happy Veterans Day to you and all #TheOutlawWayAfghanistan. Thank you.

  5. Gage

    Very rushed. I am home with my folks for the Canadian long weekend and had to get out before the 9am class and the box I was visiting.

    1) three sets at 85%,1 set at 90% ( off 185)
    Strength
    1a) 210 ( only had time for four sets)
    1b) 4×10
    conditioning:
    no heavy KBs here so I subbed a 115lbs power snatch and only had time for three rounds. 132 reps.

  6. John Rogers

    BBG) 110X3, 115X1
    S1a) 170
    S1b) 189 Reps w/ 55# KB

    #TheOutlawWayAfghanistan

  7. Jordan M

    1) finished with 195 – One miss on 2nd rep. Hit both on last set

    1a) 235
    1b) 8/7/7/7

    Cond: did one and 1/2 rounds and quit. Literally CANNOT do conditioning all out after these fs/bs sets. Need to split the workouts into two sessions on these squat days.

  8. Josh

    BBG: 150 – I will say this. This was my max snatch about a month ago, while my max power snatch was 175. I always base my percentages on the power snatch since it’s higher. I asked the group on this page about how i could get better at catching in the bottom and got some good advice! Like i said 150 was my max and today i did 2×4 @ 150 and nailed them all with relative ease! I think the next time we max i’ll set a BIG PR. Thank you for the help!

    Strength: All @ 200 no misses took about 10 seconds off between FS and BS.
    Conditioning-Later

      • Josh

        The main thing that i did that helped me the most was power snatching followed by overhead squats. That and being mindful of my foot work. Spencer has some good tutorials on youtube regarding foot placement.

  9. Jordan Berroteran

    So I wanted to ask my fellow Outlaw competitive exercisers a question regarding this workout at a competition I’ll be competing in Saturday.

    First workout is a clean to hang clean complex. The ladders are similar to the games ladders. The two rows I’m considering starting at are at the weights 255 and 295. There is 35 seconds of work time plus 10 seconds of transition. If I start at 255, the highest I can go is 285.

    I’ve hit this complex, plus the jerk, about 4 weeks ago at 255, 275, 290. Then I tried 300 and missed it. Mid week, so no recovery before hand. I have no doubt that I can hit this at 285. Especially after an easy deload week and plenty of recovery before hand.

    What would you do? Take the risk at 295 or get your points up to 285?

    • Chris

      Personally, I’d take the points, especially if you feel you can crush the following WODs. “Only” getting to 285# (probably) won’t keep you from winning (or placing really high), but bombing out will.

      • Jordan M

        Take the points. My guess is 285 will still be a solid score that will keep you in the competition. If you were to somehow miss and take a 0 right out of the gates it will knock you completely out of the competition before you even get started, plus screw your head up for the upcoming events.

  10. Nucks

    39M/192#

    BBG: 135#
    strength:
    1a) 225# x 4
    1b) 13/8/6/6
    cond: 66/58/34 = 158

  11. Rooney

    BBG: 175×2 185×2. Failed last rep @185
    Strength: 1a) off 260
    1b) mixed up the grips every round

  12. AdamnGdamn

    1) 195 (87%)

    FS/BS 215
    PUs capped at 8 per round.
    First time doing pull-ups in almost a month, didn’t want to push it but those felt fine.

    Cond 226 reps

  13. maximuswp16

    snatches 3/175 one miss, 1/180,
    squats 270
    pullups 13,10,8,8,8
    con
    burpee over bj 14,14,12,11=51
    wb 29,25,25,20=99
    kbs 22,20,18,17=77
    total 227

  14. Alex Johnson

    1) 205, 210, 215, 225(f)
    Conditioning – 235. I tried to put up a total count close to Nick’s but I just ran out of gas in the middle of the 3rd round.

    • Bert

      Saw a buddy post the Squat/Bench/Deadlift leaderboard from Doss. #wineverything

      • Alex Johnson

        Haha, there’s no way in a million years I’d have thought anyone would ever see that board and actually recognize my name outside of that hell hole. Too funny

        • Bert

          That place was terrible, haha. I’ve got some bros down at pcola though.

          • Alex Johnson

            That’s what’s up. If you ever find yourself down here and I’m still here, let me know and we can get some training in bro.

  15. ifly0404

    BBG:
    1.) 210x2x2 (80%), 220x2x2 (90%) ~ happy with this 3rd pull is coming along nicely

    Strength:
    1a.)240 ~ 60/60 (48 w/belt) ~ this shit is going to end me
    1b.)13, 12, 11, 11, 11

    Conditioning:
    Total: 282 Rx
    WB: 32, 30, 27, 25 = 114
    KBS: 34, 32, 27, 30 = 123
    OTBox Burpee: 11, 11, 11, 12 = 45

  16. 75Rampage

    BBG: 135 -150 -160(1+f) – 160(1+f)

    Strength:
    1a) 200. These felt great. So far, I feel I have gained the most from these vs. Smolov and hatch program.
    1b) 4-4-4-4

    Conditioning: dnd, out of time (again)

  17. JustinT

    145# 4×2 LHS (missed twice-careless efforts).

    210# 4/8 squats
    10-8-8-7-7 pull ups.

    Strength and form are both improving. 10# pr Clean after workout Saturday (235). Walked away thrilled, and looking forward to a max day as that 235 wasn’t that difficult. BTW, that Spencer Arnold squat video was AWESOME.

  18. CANottoli

    BBG: 185 3×2, 190 1×2
    1a) 270
    1b) 6 across

    Cond: 255 thought I was gonna puke

  19. keith22fine

    On the squats is it more important to hit the weight or the reps ?
    Some days my knees just feel shot

  20. Jeff S.

    BBG:
    205, 210, 220 (1/2), 220 (2/2) Hip flexor is causing me problems catching in the proper position
    Strength
    1a.) 287
    2.) 12, 7, 5, 5, 5 didn’t really push the last three sets at all

    CND
    not time

  21. gdeal

    BBG: 135#, Felt better than expected
    Strength
    1a) 170# (I feel like I am getting a lot of benefit from this squat cycle. I had mixed feelings about Hatch and felt like this was def a good switch up with the volume and weight)
    1b) 4/4/4/3/4

    Condish:
    233 (only had a 32kg KB at the gym, would have been less if heavier weight)

  22. sarah jayne

    Bbg) 115 no misses
    1a) 145 wtfffff this was wretched.
    1b) 5/5/7/6

    No time for cond today.

  23. Bert

    Weightlifitng
    Stayed around 75% and made sure that I was making contact with the bar each lift. No misses and good speed under the bar.

    Strength
    1a) 5×4/8 @ 105
    1b) 16, 12, 11, 11, 10

    Conditioning
    Airdyne* – 33, 32, 31, 29
    Russian KBS – 32, 33, 30, 30
    Burpee Over Box Jump* – 9, 7, 8, 8
    Total – 282

    *Weather took a turn for the worse real quick, so no wall ball. Subbed ME Airdyne.
    **Completely rekt on these, no gas left in the tank.

    • Bert

      Glad I got to use the blocks I spent an entire weekend building for something other than squat racks today…. /s

      M/F/S
      2/4/2

  24. kyle millinger

    Bbg- 1 RM 225#
    190/195/195/200×1

    Str-
    A) 260#. This was tough
    B) 10/8/8/9/12

    Cond-
    242 reps. I suck at heavy KBS

  25. Hunter

    BBG)
    185, 205, 205, 205
    Strength
    1) 275…UB but rested about 20 seconds between FS and BS
    2) 12, 11, 11, 8
    Cond: 226 with 2.0pood

  26. Stern

    Bbg) 170x2x2, 180×2, 185×1- missed the 2nd

    2a) 205
    2b) 8 across

    Cond: 207

  27. JCheek - Crossfit Plymouth MI

    27/77kg/5’9″/M/CenEast

    1/1/1

    2″ HSn: 4×2 – 2@155, 2@160# 8/8. Off of 180#. Props to Coach Liza Ledford (aka “The Professor” according to SA). Been working with her remotely, and she’s been amazingly helpful.

    FS/BS: done. 210#. Off of 260#.
    ME -1 SPUs: 10/8/8/6/6

    Conditioning: 211 total. 85 WBs/91 KBS/35 BoTB
    1: 25/28/10
    2: 20/23/8
    3: 20/20/8
    4: 20/20/9

  28. JamesRVA

    BBG:
    1) 175#x2, 185#x2
    Strength:
    1a) 230#
    1b) 20, 13, 12, 10, 10
    WOD- 194 reps Rx

  29. Grant B.

    BBG:
    155×2, 165, 175 felt great
    Str:
    A) 200
    B) 9,7,5,5,5
    Cond:
    Done, lost count

  30. Shannon

    BBG:
    1) 135×2, 140×1 (missed 1st rep), 135×2
    Strength:
    1a) different squat program
    1b) 7-7-7-6-5
    Cond: 245

  31. KMadd

    Recovery today: Still a little fatigued from competing Saturday

    Light(er) conditioning today: 15 min air-dyne moderate pace ~110ish calories then

    3 x 1000 m Row @ 3:45 pace
    3 x 25 HRPushups

  32. James Mitchell

    BBG: 185/185/185/190 1 miss on the second rep at 190
    1a. 240
    1b. 12,11,9,9,11
    Conditioning:
    204 reps. I thought it meant clear the box, jump over, so I no repped myself if I touched the box, and clearly that is wrong.

  33. Silvermamba

    BBG
    165#/170#/175#/180# missed the first, got the 2nd

    Strength
    #220. These are getting easier, but still suck.
    Pullups: 12-12-15-15-17

    Conditioning: Maybe latter

  34. Trevor - CF Undisclosed

    Something was way off today.
    BBG: Took me almost 20 attempts to get all 8 lifts. Did it at 185#
    1a) Done at 225# crushed me
    1b) 15, 10, 9, 8, 8 = 50
    Cond: Skipped, totally fried.

  35. Nick

    M/18/160#

    BBG:
    1) 165#

    Strength:
    1a) 210#
    1b) 23-21-20-20-18

    Conditioning: Done

  36. AD

    back at it a few days late due to a Friday through Monday climbing trip

    bbg) 4×2 at 132.5# 85%

    strength
    2a 4x 160#
    2b various ring row complexes as pullup bar is my squat stand

    conditioning:
    1) 53 reps
    2) 48 reps
    3) 44 reps
    4) 45 reps

  37. Sean

    BBG – 135, F145, 145, 145#
    1a) 3X190# (would have hurt myself if I’d done more)
    1b) 5, 5, 5
    Cond – 79 WB, 76 KBS, 30 BOBJ
    Total 185 reps

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