Three camps in 10 days. Other than a few sore throats, we’re ready to keep tensioning hamstrings, and assisting exercisers in the beautiful quest to find their collective asses—worldwide. Australia, you’re next.
P.S. Miami, I love you.
Jeremy Mghenyi – 255# Snatch (5 months in the making):
WOD 121217:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
4 minutes ME Burpee Box Jumps 20″
*Rest 2 minutes.
4 minutes AMRAP of:
20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)
Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.
*Rest 2 minutes.
2 minutes ME Burpees
Midline
3 X 20 UB GHD Situps – rest 60 sec.
Any word on suggested accommodation for the Sydney camp?
Any one want to buy a place in mid week Sydney camp?
PM me at profet_elija@hotmail.com
Jeremy had a sweet snatch, he needs to watch the difference in his form between the ones he missed and made. On the first ones just his hip position made me think maybe another guy would follow him and hit 255# haha. Then he gets in a much better position and nails it.
Any Outlaw friendly places in Minneapolis MN? I’ll be there over Xmas week. Thanks.
I will be near there also! I’m all ears if any has suggestions!
Hey guys Crossfit Mendota would love to have you! Send me an email at Kyle@crossfitmendota.com and we can talk some more.
Done, thanks Kyle.
I will be in MPLS too, idk of any gyms yet that are following….anyone???
That’s a great video Jeremy, it reminds me of one of the themes from the Miami camp, “sitchoassdown there” especially on that third miss. Way to go get it, I’m sure you knew you had that in you!
Couple misses on snatch, 1 miss on clean and jerks
Cond- 49, 1+21, 39
BBG:
1. Based off 245# (missed 2 at 80% and 3 at 90%)
2. Based off 305# (missed 1 clean at 80% and 1clean at 90%)
Conditioning:
23 Burpee Box Jumps (fucked up and only did 2 minutes not 4)
2 Rounds
35 Burpees
PVC air guitar as he’s catching 255 is a nice touch…
BBG:
Based off 195# (missed 2nd 90% but made it up)
Based off 245# (90% got ugly at bottom position, coming forward onto toes… frustrating)
Conditioning:
74 Burpee Box Jumps (20″)
2 Rounds
43 Burpees
BBG:
55kg, 63kg
80kg, 90kg
Cond:
44
1+16
34
BBG:
Snatch: 165#, 185#, 165#
Clean and Jerk: 215#, 235#, 215#
Conditioning:
50 burpee box jumps
2 rds +4 lunges
35 burpees
It seems the PVC air guitar is the secret to blasting through long-standing PRs.
BBG:
1.) 185#, 205#, #185 -all my snatches were really solid today. Only like 1 miss, great catches in the hole.
2.) 250#, 280#, 250#, All the first cleans were great, then I jumped to 90% and hated my life.
Cond:
46 Burpee Box Jumps
1 rnd + 4 lunges. (slow as fuck on everything here ugh)
37 burpees
Midline: Accomplished.
I have an Austin Outlaw training camp ticket. Does anyone with a Dallas camp ticket want to trade me? email me- tj.hendricks@ymail.com
BBG:
1) based on 205 (several misses but did 15 successful reps)
2) based on 245 (missed all jerks at 90%… Issues)
Conditioning:
Burpee box jumps: 45
Amrap: 1 + 8 swings
Burpees: 38
Midline:
Done
Only did the BBG today. Lacked time…
Snatch: 5×80, 5×90, 5x80kg (of 100kg) no misses!
Absolutely the most consistent i have been with the heavy % work since i hit 100kg.
C&J: 5x105kg, 5×117.5, 5x105kg – missed one jerk at 90%
The best jerking (lulz) in a long time.
Nice work Jeremy. You have a lot more in the tank!
bbg: barely get 275 up on Saturday then I bounced back today and hit it 5 times in a row with 60 sec rest.
1) %off 305# 245, 275, 245 hit 14/15, one miss (too much momentum toward heels when i caught it) second rep of 245 during the 30 sec rest phase
2) %off 330# 265, 300, 265 15/15
conditioning
burpee box jumps: 38
Amrap: 1+13 lunges
Burpees: 30
midline: yes
Sunday morning: Every 2 mins for 20 mins:
2x HBBS @ 131 kg (288)
3x Bench @ 215 lbs
3x Weighted Pull-ups @ +30 lbs
Today
Oly:
A. W/up 3 pos Snatch emom 77 87 97 107 117 127 137 147, then
Squat Snatch emom 142/1->192/1 197ff 197 202 207ff 207 212fff
B. 5×1 Snatch High Pull + Hang High Pull @ 212
C. Clean & Jerk 147 167 187 207 227 237 247 257 267
SSC: Every 2 mins for 20 mins:
3x Push Press @ 195 (cleaned)
3x Muscle Ups
100 m Barefoot Run
Conditioning:
BurpeeBoxJump = 41
AMRAP = 2 rds
Burpees = 36
Did the 3×20 GHD’s too at the end.
BBG
1) based off 205#
5×165#, 5×185# (missed 1st attempt), 5×165#
2) based off 255#
5×205#, 5×230#, 5×205# – all successful reps
Conditioning
Burpee box jumps=55
AMRAP= 1 rd + 8 ring swings
Burpees= 39
Midline-Done
BB Gymnastics
1)205,230(4/5),205
2)255,285(3/5), Didn’t drop back down to 255
Conditioning
49
2+1lunge
35
Midline
Done
2/1/1
Snatch
87.5 * 5, 100 * 4, 87.5 * 5
No cleans
Conditioning
50
1 + 24
40
Midline
Done, along with 4 * 15 bw reverse hypers
MFS – 322
Skipped today. Working with Caleb on Snatch and stuff. So Mr. Rudy thats where you got split press from.
bbg
snatch: off 240 no misses
c&j off 305 no misses best bbg i have had in a while felt good on that today
conditioning:
63 box burpees
1+21 i was not liking lunges today at all for some reason idk but my butt hurts now…
41burpees
happy about the burpees today but not the lunge…
and midline done.
BBG
1) Worked off 240. Failed 2 reps @90%
2) Worked off 295. 3 failed reps @90%, 2 failed reps at 80%
COND
58, 2rds, 41
MIDLINE
Done
-Snatch #225 max (Got all 5) (Missed 2nd) (Got all 5)
-C+J #310 max (Got all 5) (Got all 5) (Got all 5)
-Conditioning
46
1+26
38
-Midline
YES SIRRR!!!!
Just started my 2nd week of this…LOVE IT!!!!!!
Bbg
Snatch 130 – 145 (4) – 130
Clean and jerk 160-180-160 no misses
Funny how I was unable to come close to 90% on Saturday and then made almost all of them today…
Conditioning
48 burpee box jumps
2 rounds plus 4 lunges
36 burpees
Midline
Done
BBG
1) Off of 245- 4/5, 3/5, 5/5
2) Off of 320, still no jerks- 15/15
Cond-
44
20 walking lunges, 10 PP(#135)- 3 rounds
31
Snatch- 140 (1F) 160 (3Good , 5F) 140 (3F, 5G)
CnJ- 185, 210, 185 all good
METCON- 50, 2 rds+12, 42
GHD sit-ups- done
I have 2 spots available for Murpheesboro, TN (mid-week) camp. Sadly the date no longer works. PM me at icdelt@hotmail.com – will sell at discounted rate.
Going to start posting to keep myself more consistent…
1) 5×1@195, 5×1@220 (PR’d Saturday and I missed a few), 5×1@195
2) 5×1@220, 5×1@255, 5×1@220
Cond) 48ish, 2 rounds, 35
BBGym:
1) Based off 160
2) Based off 210
Conditioning:
46
Alt. OH BB lunges(95#)/T2R
2rnds+4
36
Midline:
done
M/F/S
2/6/1
posting…
Snatch (off 70kg)
C&J (off 100kg)
Got some tips today and learned that my arms actually ARE part of WL, so I pulled under the bar and jammed my throat a few times.
BBJ – 41
LGE/H2R – 1+10
BRP – 30
3×10 today because I remember the last time I did a bunch of these after not having done ’em in a while. I am weak sauce and will get better.
BBG: went light today because of Rudy’s awesome training camp. Focused on technique and mechanics.
Snatch: done at 105#
Clean and Jerk: done at 135#
Conditioning:
52
1 round and 11 Bb walking lunges Rx
32
Midline: done
BBG
Snatch-135-145-135-felt great
Clean/Jerk-175-195-175-first set was great, 90% was 2 close misses and 2 embrassments. second 175 1 miss.
No time for anything else today.
1/1/1
bbg
1) 110, 120, 110
2) 135, 155, 135
cond
37 burpee box jumps
1+8 (subbed toes to bar- no room for rings during class)
29 burpees
midline
done
Snatch- 175/200(misses)/175
CandJ – 220/247.5(no misses)/200
cond:
40
2 rounds Rx
38
Snatch
175, 195, 195
Clean & Jerk
215, 240, 215
58
2+6
42
1) based off 235
Bruised pubes make 2nd pull hard.
Failed 4/5 at 90%. Made all 80%
2) based off 285
Failed all 90% Made 4/5 cleans Made all 80%
No conditioning
Midline:
Done
3/5/7
Joints feel really achy today. Prob cause I didn’t get off the couch yesterday. Meh…
BBG
Snatch- 155/175/155 **tried to lift with too little rest in between. missed a few at 175…completed 15 solid lifts.
C&J- 205/235/205 **felt solid, resorted to split jerk for last 3 reps of 235, just felt more comfortable today.
Conditioning
60 burpee box jumps
1rd +13 reps. **stupid me messed up my rings during the pull and had to waste time resetting them.
50 burpees
Midline:
no GHD at home. did leg lifts instead. i know it’s not even close, but it’s better than nothing.
Snatches based off of 160lbs
Clean and jerks based off of 210lbs
Conditioning:
Didn’t count either round of Burpees
4 min AMRAP: 1 round + 1 ring swing to hip
snatch- 195, 215, 195
clean and jerk- 230, 255 (shoulders hurting so stopped after 3 reps) feel strong on clean though
cond-
63 burpee box jumps (i faced the box, i assumed you didn’t want it lateral?)
2 rds +15
44 burpees
then I cried a little bit. This florida humidity has me fatiguing way faster than my air conditioned gym at school. But it sure make warming up easy.
41/6’2″/205
BBG:
Sn: 90/100/90kg – Based on 242#, solid, no failures.
C&J: 110/125/110kg – Based on 300#, 1 failure to lock out, solid otherwise.
C:
53 – facing box
1 round + 20 + 1
34 – jump w/clap, smoked
ML:
Done
BBG
Sn: 225/245/225. Couple misses at 245 to get 5 makes. Did the last five 225 as fast as possible. Missed the 5th.
C&J: Worked up to a heavy single as I have been feeling stronger cleaning on Mondays rather than Saturdays. Made 315 and got 325 racked out but could not stand up. Still the best attempt I have made on it. Dropped and hit 275 three times as fast as possible.
Conditioning:
58
1 round + 20 BB Walking Lunge
43
Forgot Midline.
M/5’8″/38/188
BB GYM:
1) Snatch – 3×5 @ 115#, with 90s rest; focusing on technique.
2) C&J – 3×5 @ 155#, with 90s rest; focusing on technique.
CONDITIONING:
-44 Burpee Box Jumps
-1 rnd + 21
-39 Burpees
MIDLINE:
Done
29/m/5’11″/180
BBG
1) 170-195-170 (fails on first rep at 170 both times and only one good at 195, bar moving just bad catch)
2) 220-250-220 (one failed jerk at 250)
Conditioning
40
1+15 lunges (focused on good hip to rings)
31
Midline
Done
BBG
1. 100#, 110#
2. 125#, 140#
Cond.
46
1+12 Rx
30
BBG
1) Snatch – 113, 128 (two misses at 128, which is actually 93%)
2) C&J – scaled – 6×1 @ 80%, 4×1 @ 75%
Conditioning
Burpee box jumps: 47
AMRAP: 1 round + 20 lunges rx + 1 swing (didn’t make hip contact every time and my knees bent on many of the reps, but they were fun)
Burpees: 38
That was fun!
Midline – done.
BBG:
1.) 175-1miss/195/175
2.) 230-260-230
Cond:
58 burpee box jumps
1 + 20 lunges & 3 swings
41 burpees
Mid:
Done
3/5/4
bbg
Snatch worked of 80kg 3 misses @90%
Clean and jerk worked of 100kg 2 misses @99%
Conditioning
65/2 rounds/42 rxd
midline
Done
Only had time for BBG today.
1) 115, 125, 115
2) 150, 165, 155 (too lazy to switch the weight back to 150)
BBG:
Snatch: off of 205
C+J: off of 305
Conditioning:
Burpee Box Jumps: 55
AMRAP: 2 + 2 Steps
Burpees: 40
Midline: Done
Bbg
Off 103kg couple misses
Off 134kg jerks are still horrible, no misses but a lot of press outs at 90%
Cond
45 @24″
2rds
35
Midline
Check
Cond
46
1+27
30
BBG:
Snatch: 85/90/85
CJ: 100/115/105
Conditioning:
37
2 rds and 3 lunges
32
Midline: done
BBG
1)100,124,100
2) clean 180,203,180. Jerk 124,140,124
Cond.
42
1+8
Stopped
Midline done
Cond:
46, 1+20, 34
*Insert BS excuse here about strained quad
BBG
1) based off 205#
5×165#, 5×185# (missed 2 attempts), 5×165#
2) based off 255#
5×205#, 5×235#, 5×205#
Conditioning
Burpee box jumps=53
AMRAP= 2 rds + 13 lunges
Burpees= 31
Midline-Done
bbg:
1) off of 155 missed 3 at 90, made up 1
2)) off of 185# made all
conditioning
1) 38
2) 0 + 9, wow overhead lunges are not my thing broke into sets of 4-5
3) 29
BBG:
1.) 170x1x1x1x1x1, 190xfx1xfx1x1x1x1, 170x1x1x1xfx1x1
2.) 200x1x1x1x1x1, 225x1x1x1x1x1, 200x1x1x1x1x1
Conditioning:
Accidentally did Over the Box Burpees
42
1 + 14 OH Lunge
21
Midline:
Completed.
BB Gymnastics
1) Snatch: 90 & 100
2) Clean & Jerk: 154 & 165
Conditioning
4 minutes ME Burpee Box Jumps 20″ – 37
4 minutes AMRAP of:
20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip
2nd round 4 lunges
2 minutes ME Burpees. 27
Midline
3×5 GHD sit ups on a ball on a step with feet in a power rack. Time to buy a GHD.
snatch 180, 205, 185
clean 225, 255, 225
53
2 rounds
43
midline, ouch
BBG:
1) 160lbs, 175lbs (lots of misses but got all 5 at some point), 160lbs
2) 205lbs, 225lbs (felt good), 205lbs
Conditioning:
– 47 burpees box jumps
– 1 round plus 18 lunges (just did 2 complete rounds to finish up)
– 30 burpees
Midline done.
snatch off 225 felt like crap.
c&j off 275 did them all power clean and jerks tho.
wod:
rxd 68, 2+12, 44
midline done
BB Gymnastics
1) Snatch: Subbed with High Pulls: 170/190/170
2) Clean & Jerk: 215/240/215
Conditioning
44 Burpees
2 rounds + 5 lunges
32 Burpees
Midline
Done