120504

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Please let us know if any of you are competing in Regionals this weekend. I will personally be coaching Natalie McLain in the Southwest, as well as Courtney Butowicz and Corey Perry in the Mid-Atlantic. I will also be coaching the original TEAM MEATHEAD a.k.a. Outlaw CrossFit. If you’ll be at the Mid-Atlantic, I’ll be around to help any Outlaws (unless you’re a team—sorry). I also know we have something like 90% of the Asia region following, and I want to give a big WIN EVERYTHING to the CrossFit Asia team. They took FIVE total points in the open, I’m gonna need a SIX this weekend.

I hinted at it last night, but tonight I wanted to officially share the link to purchase your Talayna Fortunato Games Fundraiser t-shirts. The queen of the dirty-south Outlaws will be cutting her work hours back in order to train (because yes, we’re trying to win the whole fucking thing), and needs a little help from all the Outlaws worldwide (especially if you’re a Talayna fan). Here’s the shirts…

And here’s a little video that will probably make you a fan of T, even if you weren’t before (this is one of my all-time favorites).

WOD 120504:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.

Conditioning (pain threshold)

5 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

102 thoughts on “120504”

  2. Sorry. It’s “Hipster CrossFit a.k.a. Outlaw CrossFit”

    Own it, bitch.

  5. Any Outlaws in the Central Virginia area? Richmond, Charlottesville etc?

  6. I will totally buy a tee for me and my wife. I feel like thats the least I can do to support the outlaw way. The folks from my box were in awe watching T at southeast regionals. Represent killer.

  9. Drew Anderson – CrossFit Durham

    Competing individual in Mid-Atlantic region

    I’m short, have long hair, and I’ll most likely be wearing outlaw shorts and a black hat on backwards. Good Luck Outlaws! I’ll be cheering for you, unless I’m standing right next to you in heat 1!

  10. Are these shirts previously worn by T? Just wondering, it will help in deciding how many I will buy.

    Good work Outlaws! Keep it up.

      • You can always bedazzle it with your hand calluses to make it creepier

      • Creepy requests are a form of flattery in my country. Thanks for taking it in stride, pre-worn shirts will not be needed. My 7yr old daughter tried a burpee back handspring immediately after watching your video. Positive, healthy role model, keep it up.

  11. After you win the games Talayna you need to get yourself a tryout on American Ninja Warrior. Skills….you have them.

    • American Ninja Warrior is way, waaaaay more fun to watch.

      Also sponsored by Reebok.

      • I thought you were joking at first but it appears that’s not the case. Is it too much to hope for that Reebok replaces the current on-air “talent” with pervy Japanese announcers whose commentary has to be dubbed into English?

        I may actually watch with the volume on if that were the case.

  13. a few members of crossfit broadway are competing in the southwest, a few of us are outlaws

  14. Thoughts on strict vs kipped weighted muscle ups? Seems more beneficial to do em strict if I’m gonna throw weight on, but wtf do I know…

  16. BB: followed the gyms WL class to work on my snatch. Worked up to 80kg

    Strength:
    Frontsquat 1 1/4: 80, 90, 90, 90 kg
    No MU because of shoulder trouble in the dip.

    Conditioning:
    1:23, 1:14, 1:15, 1:16, 1:18

    3/5/5

  18. Total shit show today. Slow, plodding and powerless from the first snatch attempt. I think I’m paying the price for having to fuck with the daily order of the workouts (Tuesday’s on Thurdsday / Saturday’s on Sunday) and for being old — quads and posterior didn’t recover at all from yesterday. Anyway, enough bitching…

    BB Gymnastics:

    115#
    DU
    125#
    DU
    135# (f,f,f)

    Strength:

    1a) 185# (lost depth on last rep of each set)
    1b) Subbed weighted PUs @ 55#

    Conditioning:

    Couldn’t event clean 135#, so pulled the plug to avoid digging a deeper hole.

    MFS = 5/8/9 — Rest day tomorrow very much needed. If it doesn’t set me straight, will probably sit on the sidelines until next Wed. Fingers crossed that my 2 year old agrees and decides to sleep past 4:15.

  19. BB Gym:
    4×2 @ 80 kg
    50 DU
    Snatch @ 90 kg
    50 DU
    snatch @ 95 kg

    Strength:
    1a) 80 kg
    1b) Strict MU with 5 extra kg

    Conditioning
    Rounds: 1.28 – 1.28 – 1.29 – 1.40 – 1.32 = 7.37
    Time with breaks: 13.37

  20. Talayna, dont worry about a carry on, you should be able to check a bag, i just bought two shirts. Good Luck.

  21. Not sure if anyone has seen this yet:

    Not sure if someone snarkier than I wants to go defend the “Bearded Wizard.”

    • No snark necessary. They simply don’t know what the fuck they’re talking about.

      Meet Konstantin Konstantinovs, perhaps the greatest deadlifter of all time. Holds the record of 939# deadlift without a belt. Check how his back looks:

      Anyone gonna tell the best in the world he isn’t doing it right?

      Simply put: when it comes to the deadlift, most people don’t know what the fuck they’re talking about. The concept of your back needing to be completely straight just isn’t correct, but idiots (like who one who made the video) bought into whatever bullshit their unqualified coaches taught them over the years.

      Read a fucking book, people.

    • Back angle should stay constant from the floor. Lift the bar with your legs until you get it in the pocket.

    • You’re also loading your toes. Keep the weight in your heels until you get fully extended. I (used to?) do the same thing. Warm up with some snatch high pulls with the focus on keeping the weight in your heels the entire time.

  23. BB Gymnastics
    1) 115# 4×2 felt way good and wwwaaaayyy easy.
    2) Suck at DUs got 5 UB mayb
    3) 125# felt light as shit, mayb my technique is finally carrying me.
    4) Still suck, mayb got a few in UB spurts.
    5) 135# yep definitely finding that consistant Snatch (lulz) I see a new PR in my 1RM future.

    Strength
    1a) 155, 160, 165, 165 Tougher than I expected.
    1b) I attempted weighted MU but where my rings hang the weight was getting hung up at the bottom, so I changed to 3 Strict UB MU

    Conditioning
    Will do later, trying to break the training up cause I got a PFT Sunday so don’t wanna be gassed from previous days WODs when I do it.

  24. Good luck to everyone competing this weekend, kick ass and take names!

    Like MH, I felt like total dog shit today. No explosiveness and my quads feel wrecked.

    BB:
    4*2 @ 120 (felt pretty easy)
    50 DU (20/30)
    135 felt the best it has ever felt
    50 DU unbroken
    142.5 (solid lift)

    195# x 5
    Tried MU’s with a vest (no dice), did 3
    195# x 3
    Did 3 x MU with a 10 pound plate strapped to my waist
    195# x 5
    1 MU with weight, 2 singles
    195 x 3
    3 x MU no weight

    Skipped the conditioning, just wasn’t in me today. Off tomorrow and Sunday, hoping Monday is a better day

  25. BB Gymnastics/Conditioning

    *This should be performed as one continuous effort. MAKE SURE to read the notes below.

    1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.

    4×2 @135lbs (no misses all t&g)

    2) 50 Double-Unders – rest 20 sec.

    3) 1 Snatch @ 90% – rest 20 sec.

    155, 1st attempt

    4) 50 Double-Unders – rest 20 sec.

    5) 1 Snatch @ 95%

    175, 2nd attempt

    Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

    Strength

    1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.

    4×5 @ 155lbs

    1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.

    4×3 MU (bodyweight) attempts. Got SUPER close!

    Conditioning (pain threshold)

    5 rounds for total time of:

    Run 200m
    9 UB Hang Squat Cleans @ 155/105#
    6 Push Jerks @ 155/105#

    *Rest 2 minutes between each round.

    21:51 Not Rx’d (135lbs)

    M/F/S: 3/4/5

  26. 4×2 TnG Snatch@90kg
    1@105kg
    1@112kg

    4 sets:
    FS@110×5
    Weighted muscle ups @20lbs

    Pain Threshold:
    Total Time 18:21 RX

  27. I dont normally do this, but….15# PR @ 240# (I hit 225# a few months back and havent been able to duplicate since. Today, the HEAT IS ON!

    Started with this:
    1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec. @180#
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 90% – rest 20 sec. @200#
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 95% @215#f, 215#

    Then kept going…..225#f, 230#, 235#, 240# (all singles with about a min in between efforts.)

    I’ll do the rest of the work later.

    It’s hard to work out with a boner.

    I want to thank Outlaw, Brandon Phillips, Matt Link, my shitty VS athletics lifting shoes, and Santitas Tortilla chips “$2only”.

    [youtube http://www.youtube.com/watch?v=CnjEa5U_EK4&w=420&h=315%5D

  28. BBG
    1. 155
    2. 50 DU UB
    3. 175
    4. 50 DU UB
    5. 185 Felt pretty good went for 195 but failed.

    Strength
    1a. Front Squats 185, 195, 205, 205
    1b. MU used vest 10, 15, 20 failed the 3rd, 17.5

    Cond
    2:40, 2:13, 2:09, 2:18, 2:12 for 19:32
    No UB rounds on the Hang Squat Cleans. Mostly 6 and 3.

  30. BB Gym:
    4×2 @ 60 kg
    Snatch 68 kg
    snatch 71,5 kg

    Strength:
    1a) 60kg
    1b) UB. 5kg

    Conditioning – was too weak and had to “peel” the weight down to 60kg after the first round, to make them UB…. I was just a big bad excuse today.

  31. T’s monkey bar trip is the best CF video I have ever seen! Reminded me of the old Spider-Man cartoons, when he would just swing endlessly without ever slowing down…..

  32. Felt better today since I diidnt do any movements with full squats. Knee didnt feel as swollen as yesterday.

    1)4×2 Hang Power snatch 125lb
    2)50 DU 35+15
    3)HPS @ 135lb
    4)50 DU 48+2
    5)HPS @ 145lb

    Sub good morning for 1&1/4 FS.
    1a)185×2, 205×2
    1b)all done w/h 10lb vest

    Conditioning: sub hang squat cleans with hang power cleans.
    all done with RX weight. 1)1:48 2)1:52 3)1:45 4)1:49 5)1:49

    3/7/5 FL humidity sucks.

  33. For those who use wrist wraps while snatching is there anything to be concerned about if you lose the bar behind you? I’ve seen Klokov and others use wrist wraps in training and just wanted to know before I attempt it and end up ripping my fucking arm out of socket..

  34. Power Snatch- 135, 155, 165 (working on technique)
    1.25 front squat- 140, 190, 220, 250 (fail)
    4×3 strict pullups and ring dips with #25

    2k row in 7:58 (taking it easy, super sore)

  35. Outlaw Christian Oman is currently 2nd in Africa. The rest of Africa? Kind of a shit show…

  36. Rough day… completely mind fucked

    BB gymnastics

    TG Snatch 4×2 @ 150
    50 DU UB
    Snatch @ 170
    50 DU UB
    Snatch @ 180 (f,f,f)
    -first frustrating part

    Strength

    1 1/4 FS 4×5 @ 185
    MU w/ 21# vest 4×3

    Conditioning (worst part of the morning)
    1) 2:40
    2) 2:40
    3) 2:44
    4) 3:05
    5) 2:35
    Total 21:44 with rest
    – Forced myself to stay UB on Hang Squat Cleans, but that destroyed my ability to go right into Jerks… I was so pissed when I finally finished, I wanted/still want to break something

    M/F/S-4/4/6

  37. BB/Conditioning
    1) @ 175#
    2) UB
    3) @ 195#
    4) UB
    5) @ 205#

    Made all attempts first try … not really pretty, though

    Conditioning
    Had to get a WOD in for an online competition
    Champions League WOD 2 -> 8:40

    3/3/3

  38. BB-
    1)#185
    2)ub
    3)#205 1st attempt
    4)ub
    5)#215 1st attempt

    Strength-
    FS @ 225
    MU w/ #40 pack, weight distribution was weird and kinda tweaked my shoulder

    Cond-
    1-1:49
    2-2:04
    3-1:58
    4-2:24
    5-2:08

    Ub on everything, but got off the bar between the squat cleans and push jerks.

    3/3/3

  39. BB-
    1) 72,5 kg
    2) unbroken
    3) 80 kg
    4) unbroken
    5) 85 kg

    Strength
    1a) 70kg-75kg- 75kg – 75kg
    1b) 8 kg – 12 kg – 16 kg(2x-fail) – 16 kg success!

    Conditioning
    couldn’t go unbroken, anything that has a squat in it is a weakness for me, finnished the wod in around 25 mins, pretty slow, squat cleans are a weaness

    Loving this programing,already working on what i suck at!

  40. Strength

    1a) 225lbs for all set-f’n brutal
    1b) BW MU’s, first time doing MU’s in a WOD in like 4 months. Taking it easy on the way back

    Try to get the rest of this workout in tonight

  41. bb
    1) 160
    2) ub
    3)185
    4)ub
    5)190

    strength
    1)185
    2) ub strict no weight.

    conditioning- 18:40. Could have done this faster had it not been a 100 fucking degrees outside and in the gym. first round was 1:30 and it just got worse every round. I actually chalked up one time and by the time I got to the bar it was just a handful of clay, and no round was unbroken because I’m weak as fuck.

  42. BB Gymnastics:

    1) 4x2x150 (power snatch)
    2) DUs unbroken
    3) 170 on second attempt (squat)
    4) DUs unbroken
    5) 180 on first attempt (squat). Wasn’t even close on 3 attempts at this last week.

    Strength:

    1a) 185-3×205
    1b) BW + 10# x 3, BW + 10 x 1, then failed and took off the weight vest. Completed the rest of round 2 and the last 2 rounds UB at bodyweight.

    Conditioning:
    2:12
    2:53
    3:25
    3:50
    3:45
    Total time of 24:05 RX’d. Weaknesses EXPOSED the last couple days.

    M/F/S – 7/8/3

  43. 1) 105 PS
    2) 20 pushups (still no jumping)
    3) 115
    4) 20 pushups
    5) 125 fail 2x got it on last attempt

    1a) 115
    1b) worked on stringing them together…bodyweight

    Conditioning —took the 200s slow…trying to ease my achilles/calf into action
    222 ub
    220 ub
    248 ub but slow
    310 dropped after cleans
    337 ub until calf locked up on 2nd PJ 🙁

  44. BB gymnsatics:
    1.) 4×2 T&G Snatches-145lb
    2.) 50 DU UB
    3.) Snatch-165lb(two attempts)
    4.) 50 DU UB
    5.) Snatch-170lb(two attempts)

    Strength:
    1&1/4 front squats
    135-155-165-175
    Muscle ups: just did three UB muscle ups, only just got them

    Pain threshold
    Wanted to fucking kill myself
    19:24 total time

  45. 1) 165 No misses
    3)185
    5)195
    DU’s were shit.
    Snatches felt great so I tried 215 about 5 times with no luck. So close.
    1a) 185 205 for rest

    Nothing else.
    2/5/2

  46. 1) 4X2 T&G Snatch (any style) @ 185 – rest 40 sec.
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 205% – rest 20 sec.
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 215% (miss)

    Strength

    1a) 4X5 1&1/4 Front Squats – 185, rest 45 sec.
    1b) 4X3 Weighted Muscle-Ups – 11 pound vest, rest 45 sec.

    Conditioning (pain threshold)

    5 rounds for total time of:

    Run 200m
    9 UB Hang Squat Cleans @ 155/105#
    6 Push Jerks @ 155/105#

    total time 19:58
    couldn’t go UB on the HSC 5/4, 6/3, 5/4, 4/3/2

    • Lonnie,
      I’m not surprised you missed your Snatch at 215%. What is surprising is that you made a snatch at 205%. Quite the PR.

  47. Snatch 4×2 t&g @ 185
    50 du miss at 31
    Snatch at 205
    50 du broken a lot
    snatch 215 failed

    B1 front squat 1&1/4 185/235/245/255
    B2 4×3 muscle up no weight

    conditioning 18:05 with rest

  48. BB Gymnastics –
    4×2 Snatch – 165#
    Snatch at 90% – 185#, 3 attempts
    Snatch at 95% – 195#, 2 attempts

    Strength –
    Front Squats – done at 205#
    Muscle Ups – first 3 sets done with 20#, last set did with 25# (vest) did all muscle ups unbroken sets of 3

    Conditioning –
    1:58
    1:55
    2:08
    2:45
    2:40 (one fail on the squat cleans)

    other than the one fail, all others done ub

  49. 1) 155#
    2) all 50 ub
    3) 175# missed the first one
    4) 20-30
    5) 185# got it pretty easy
    Strength

    1a) 155#
    1b) couldn’t do weighted so I did ME MU 9-7-5-7

    Conditioning (pain threshold)
    1. 1:36
    2. 2:22
    3. 2:03
    4. Ran 200. 5 squat hang cleans rested 30 secs did 5 again so I just ended my round there an went to the next one. The first time I dropped the bar cause it slipped out of my hook grip and after the second 5 It hurt so much and in my head I wanted to quit so I went for another rep and got half way up and dropped it. I basiclly phyced myself out.
    5. 2:37

    Haven’t felt that defeated after a workout in a while.

  50. BBG
    1) 4×2 @ 200
    2) UB
    3) 220
    4) UB
    5) 240
    Felt good and kept it going
    250# FUCK YEAH!!!!!
    Hit 245 off the blocks the other day and hit another PR today. It wasn’t pretty but I’ll take it. Can’t fucking wait for the snatch ladder next week.

    Strength
    1a) 220, 230×3 first 3 reps every set felt great last two were rough
    1b) 16, 20, 25, got over zealous and went for 35, only got 1

    Conditioning
    1:40, 1:42, 1:45, 1:55, 1:59
    Shoulders, forearms, and hips loved this shit.

  51. BBG:
    TNG Snatch – 180F, 170, 175, 180
    50 dubs
    snatch – 205
    50 dubs
    snatch – 220F, got greedy.

    Wtd MU – NW, 10, 20×2, 20×2

    Changed up the wod because i had some things available that i’ve had to miss in the past couple weeks.

    AMRAP 12:
    150 ft farmer’s walk with 100# on fw bars
    6 ub pj 155#
    4 stone-to-shoulder 142#
    2 wtd muscle ups 10#

    4 rounds in 11:50. First time with stones. Technique got better as i went thru the wod.

  52. T&G snatchs (squat) 175
    90% 205 1st attempt
    95% 215 3rd attempt

    front squats 185 225 245 265
    muscle ups 10-15 lbs first 3 sets. 20lbs =X2 last set

    conditioning:
    1:50
    1:55
    1:56
    1:58
    1:51
    total 17:30
    stayed unbroken on cleans. Sandbagged the runs a little too much

  53. BB Gymnastics/Conditioning

    1) 4X2 T&G Snatch (power) @ 205 – rest 40 sec.
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 230 1st attempt – rest 20 sec.
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 245 1st attempt

    Strength

    1a) 4X5 1&1/4 Front Squats – 185 rest 45 sec.
    1b) 4X3 Weighted Muscle-Ups – 0, 0, 12# vest, 12# vest. rest 45 sec
    First ever weighted muscle ups 🙂

    Conditioning
    total time 18:40

  54. BB Gymnastics/Conditioning
    1) 185#
    3) 215# 1st attempt
    5) 225# Missed it but was under the bar each time

    Strength
    1a)225-225-235-235
    1b) All done w/ 20# Vest

    Conditioning
    Total time w/ rest: 19:34

  55. BB gymnastics

    1) 165 for all reps. Failed the first two as singles, reset, cleared my mind, and banged out all four of my sets without failure.

    2)185# snatch went up very easily

    3)195#. Smoothest I’ve ever lifted this much weight.

    Strength

    1a) 185, 185, 185, 205

    1b) Did not have my weighted vest with me so I did 4×3 MU’s with slow negatives on the way down.

    WOD

    1- 3:20
    2- 4:05
    3- 4:08
    4- 4:00
    5- 4:00

    Total : 27:33 with rest times (+8)

    Just had nothing in the tank. Hopefully tomorrow will be better.

    M/F/S – 3/8/2

  56. BBG:
    85,95,105

    Strength:
    1a)135#
    1b) graduated bands. Yay. Lol. Went from 1″ to 3/4″ band.

    Did hero wod “Abbate” with box.

  57. BB Gymnastics/Conditioning

    1) 145 – First set felt good, then proceeded to miss the next 6 attempts. Finally the last 3 sets.
    2) Unbroken
    3) 165 – First try, felt smooth
    4) Unbroken
    5) 175 – First try, felt great

    Strength

    1a) 135,145,155,165 – First time doing these. Tough! And still being cautious with front squats due to recent back injury from them.
    1b) 15,20,25,30 – first 3 sets unbroken w/slight kip, last set 2 & 1

    Conditioning –
    Did only 3 rounds, first two rounds @ 135, third @115 to stay unbroken.

  58. Snatch – worked up to 75kg to equal PR

    Front Squats – 5 x 100kg, 3 x 5 x 105kg. Freaking hard
    6strict ring dips + 6 C2B pullups between each set

    started warming up for the conditioning but my hook grip was hurting and i wasn’t into it so i gave it up for another day.

  59. 1) 4X2 T&G Snatch (any style) @ 162 – rest 40 sec.
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 182 – rest 20 sec.
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 192

    Strength

    1a) 4X5 1&1/4 Front Squats – 135,155,175,195
    1b) 4X3 Weighted Muscle-Ups – 12.5lb x 3, 25lb x 2, 25lb x 2,25lb x 2

    Conditioning (pain threshold) : 19:35

  60. BBG
    4×2 @ 165
    50 DU UB
    185
    50 DU UB
    195

    Strength
    1a) 185-185-195-205
    1b) 4×3 UB no weight

    No time for conditioning

  61. snatch/dbls:
    185#
    205#
    215#

    Then got a pr at 220# fuck yeah!

    Conditioning: row instead of run 18:45

  62. Bbg
    4×2 @145
    Then 166, then 175(f)

    Strengf
    225/235/235/240
    Mu @ 10#/20#/15#/15#

    No conditioning

  63. 1) 4x2x75% 150 rest :30
    50 DU Broken at 37 just missed
    1×170
    50 DU broken 3 times kept missing for some reason
    1x 190- oops can”t add should have been 180 missed
    1x 180 psn so I did it again as a sqaut snatch

    Strength
    1a) FS 185
    b) with 20.5# chain

    Conditioning
    run 260 m tried to estimate then checked map my run
    3:16,3:30,3:45

    M//F/S
    4/7/2
    * woke up super tired this morning

  65. bbg
    1)180, 180, 180, 180
    2)ub
    3)200 on 3rd attempt
    4)ub
    5)210 1st attempt
    strength
    1a)135, 185, 205, 225 f 3 of 5
    1b)only my bodyweight
    cond
    23:16 total time

  67. 1) 115#
    2) rx
    3) 125#
    4) rx
    5) 135#

    1a) 135#
    1b) 4×3 unbroken

    3 rounds@ 115#…..9:00

    3rounds

  68. BB Gymnastics/Conditioning
    1) 156#
    2) 50 Double-Unders
    3) 176#
    4) 50 Double-Unders
    5) 186#

    Strengf
    1a) 205#
    1b) 20#

    Conditioning (pain threshold)
    Only had time for three rounds.
    3:00/3:32/3:45

  69. I couldn’t get any of the Gymnastics or strength in because I spent the weekend out of town watching the Mid-Atlantic Regionals. Which kicked ass!!! I did manage to get in the Conditioning in at the hotel gym. I ran the 200m on a treadmill and used 2 45# dumbbells for the hang squat cleans and push jerks. I forgot that they were supposed to be hang squat cleans on the first round.
    2:09, 2:22, 3:02, 2:51, 2:42.

  70. 4×4 Bar MU w/ 60 sec rest

    Cond: 5 rounds of run 200M/9 UB hang squat clean/PJ all @ 135 as I cant do 9 UB everytime:

    Rounds: 1:40,1:51,1:45,1:46,1:49

    oly lifting and midline and front squat tonight

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