>Hopefully I can answer a ton of questions all at once…

-Over the next five weeks we will be loading for Regionals. There will be extra work posted corresponding to the week of each Regional. It will be posted after each day’s base template, and will be noted as “Regionals Extra Work”.

-The listing nomenclature is fairly simple: if you are a part of the group participating in the first week of Regionals, you will part of “Group #1” — for week two Regionals, you will be “Group #2” (I think you get it now).

-I will also be adding team specific WODs to the template. If your team is following, you should do the normal template, but sub the team specific conditioning where it is listed.

-If you are not participating in Regionals, and are simply following the site, there is no need to do the extra work. However, if you would like to take the opportunity to wave up with the Regional competitors, you should choose one of the groups, and strictly follow along with what they are doing. DO NOT pick and choose extra work to do, and do not sub extra work for the day’s base template.

>From Luke Tashie (yes, he PR’d again): “These weekly PR’s are kind of fun. Btw, my 1RM Snatch was 165# when I started Outlaw 9 months ago…”

Luke Tashie – 260# Snatch:

>Johnathan Haynes – 320# Clean & Jerk:

WOD 130415:


1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)


1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.

73 thoughts on “130415

  1. sorry im really new to this stuff i just joined a month ago. so is the snatch first pull a whole snatch or do you just do the shrug?

        • good lord man no. it is practicing the first pull only to the knees at which point the shins should be vertical and hamstrings tensioned. ideally it should be heavier than your 1RM. this is to a) practice the bar path and positioning of the first pull and b) strengthen the body position/posterior chain by using a weight heavier than you would normally snatch. do not rush the pull, focus on bar path and proper back angle, pause at the knees for at least a count and use straps if you have to.

  2. Back of assistance work with heavy pull and hbbs, hum.. love this programming coach.

  3. Looking forward to this, failed to pb my HBBS this week, but i did join mid way through so didn’t get the full benefits of the programming. Pb’d my snatch every week by 2.5kg since starting and my clean is getting alot better as well. Looking forward to another test week in the future

  4. BBG
    1) 80-82.5-85.87.5-90kg
    2a) 130kg
    2b) 124kg (% of 165kg 1RM)

    Conditioning and Midline in arvo….

    • Conditioning
      5 Rounds + 7 HPC + 12 Burpees

      1a) Done… Fuck that was full on!
      1b) Done.

  5. Back was still friend from KB Swing workout and deadlift 1rm. Kept snatches light (135-155)

    Snatch first pull: 245
    Back squat: 365

    4 rounds+13 box jumps

    Midline: done.

  6. BBG:
    1. 75, 80, 80, 85, 85kg
    2a. 120kg
    2b. 125kg

    5rds+7HPC+7 burpees

    Midline: done

  7. 1) 64, 66, 66, 66, 68
    2a) 100kg
    2b) 270#

    3 rds (mod 2nd and 3rd rds to 60kg)

    2×3 TGU @16kg
    2×20 T2B

  8. 1) Done. Didn’t go above 80% (155lb – 165lb)

    2a) 255lb
    2b) 285lb

    3 rounds + 25 reps

    Midline this evening.

  9. Is the Back Squat based off of 1RM HBBS or just heaviest Squat in general even if it is LBBS?

  10. Bbg –

    Stayed @ 225

    2a) 275
    2b) 295

    Cnd – felt the 5k lol

    5rnds + 1burpee

    Midline –

    Done, ouch.

  11. 1. 160-180 no misses
    2a/b hhbs 250, 1st pull 250

    4 rounds + 23 hang power cleans

  12. 1. 148, 148, 148, 148, 168
    2a. 198, 198, 220, 220, 220
    2b. 235

    Conditioning later on.

    Midline was brutal but maintained UB t2b throughout.

  13. 1) 5X2 Snatch off 170

    2a) 5X3 Snatch First pull @185
    2b) 5X2 Tempo HBBS @ 75% off 330
    2 rounds plus 3 hang cleans

  14. Bbg:
    -snatch- up to 175, just above 75%
    -squat- 285
    -1st pull- 255 (30# above max)

    -2 rounds even
    Took me forever to do my first HPC, found a new weakness… Refused to drop weight lol cond needs work!

  15. BBG
    1)185×3, 205×2

    1a) 225, should have went heavier
    1b) 315


  16. First day following!!
    Snatch based off of 120

    Snatch pull
    135 (should have gone heavier)
    165 (based on 220)

    4+11 burpees
    Glad to work burpees and box jumps which are my weakest. Hang cleans ub

    Cut midline to 3×10 ub ttb with 45 sec rest due to migraine/aura post wod

  17. 1. 185 took it light worked pulling under fast.
    2a. 275 shoulda gone a little heavier
    2b. 315
    Cond 5rds 6 burpees
    Midline done

  18. Is there a place that I can find all of the terminology for these workouts I am kinda lost when it comes to what HBBS means

  19. Bbg: 175,185,190,195,200lb

    2a) 245lb
    2b) 335lb (those suck)

    5+19 ( paced it too much should have gotten 6 rounds

    Midline: done

    • Bbg –

      185, 195×4, single rep @200. Working on catching in a full squat.

      2a) 250 – 1st pull (3 sec pause) into high pull. Working on bar track.
      2b) 285

      Cnd – PC @ 135

      5rnds + 10 burpees

      Midline –

      Only 2 rnds
      TGU @ 16KG

  20. First Daying Posting. Long time following,
    Happy to be off the deload week, Was twitching for a solid day of training and this delivered it,

    1)195×3, 210×3, 220×1

    1a) 210, Wanted to save my thumbs.
    1b) 340 Love Squatting on Mondays

    6 + 7

  21. BBG:
    1) 135×2, 140×2, 145

    2a) 205
    2b) Off 305 (230-these suck)


    Done (miserable, lats are sore from deadlift)


  22. Sn- 135, 145×4 changed setup to have elbows pointing out and that goofed me up a little. Also concentrating on maintaining stright back, been slacking there it feels like.

    1st pull- 217 had to reallllly try hard and concentrate to not sacrifice back angle

    HBBS- 217, 217 (1M), 196x3That’s all the weight I have in my garage. Should be based off 315# though.

    4 rds+ 8 RX all HPC UB
    T2B & TGU (empty BB): only had time for one set

  23. BBG
    1) Snatch
    2a) Snatch First Pulls
    2b) HBBS
    4 Rounds + 2 Hang Power Cleans
    – Done

  24. Been on spring break and senior trip for a few weeks. Been lifting at globos lately but got most of the work done.
    Up to 185 for a pr double
    Pulls @255
    Squats off 400. @300
    Those blew
    5 rounds + 6 burpees. That was so painful. May of been no repped on a few HPC
    Midline done

  25. First day following the program. God bless me.


    1. Done @ 115 lbs.

    2a. 205 lbs.

    2b. 205 lbs.

    Conditioning/Midline to be done later tonight. Thnx for the programming Rudy.

    • Conditioning
      3 rounds flat.

      3×5 TGU (each arm but with 25 lbs. WEAK)
      3×12 T2B

  26. BBG

    Snatch Doubles

    Snatch First Pulls
    Tempo HBBS
    315 for all


    6 + 1


  27. M/37/210
    Snatch 155-175. After watching videos of lifts do not think form was perfect enough to advance weight. Should have stayed with 155.

    1st Pull – 245 and HBBS-300. Had to fight to keep back angle on these. Felt like an eternity in the bottom. Got better in later sets.

    Metcon – 3rds + 1PC. Should have done these touch and go, new to the lateral box jumps, slow at first then faster as progressed.

    Midline- only 1 round due to time limits.

  28. 1) did up to 80%x3 (205). One fail.
    Pull felt fatigued.

    2a) 255
    2b) 255
    Got better as sets went on.

    4+ 3 burpees

    Midline: maybe.


  29. Snatch – 208, 208, 220, 220, 230


    Pulls – 265 x 2, 275 x 3
    Back Squat – 305


    5 Rounds + 13 Burpees


    Done (Somewhat)

  30. BBG:
    175, 185, 185, 190, 200

    2b.)Smolov Week 1 FS
    3×8@170, 5×180, 2×2@195, 1×210

    4 rds + 11 lateral jumps

    Midline: Completed all UB

    • Lulz you’re gona run smolov on top of TOW programming? God bless your soul sir, hope you’re drinking your milk.

      • Yeah I’ve been on Outlaw since last July and every lift has gone up double digits except my squats which have stayed stagnant.
        This has caused my C&J to become my FS 1RM and my BS to be only about 10% more than my C&J instead of the 30% or so it should be. As you saw I can clean more than I can stand up with.
        I’m going to eat, recover, and sleep as much as I can and monitor myself for overtraining. Not going to regionals this year so might as well try something while everyone else is waveing up.

        • Yeah I have been following since last April and have experienced the same issue with my back squat. Luckily I can’t clean my FS 1rm yet. Good luck!

  31. Feeling pretty wrecked from the 1RM deadlift and Diane….

    1) Done – stayed at 75% and still missed a bunch. Got pissed and cried.

    2a) Done at 265 lbs
    2b) Done at 345 lbs

    5 + 2 burpees

    1a) Done
    1b) Done, but only got 18 UB on last two sets

  32. BBG
    145, 155, 155, 165, 165 No fails
    a. 225
    b. Off 315 (Back squat and front squat only lifts that haven’t improved after 4 months. Everything else at least 20lb improvement)

    Conditioning: 3 Rounds and 4 cleans

    Midline: No time for TU. Did 3 sets of UB T2B 20, 15, 13

  33. BBG
    1. 175, 180, 185, 190, 195
    2a. 245, 265, 287
    2b. 285 all sets
    4+9 burpees only used 155 on clean


  34. bbg) snatch 115#-120#

    a) snatch first pull 165,185×4
    b) tempo back squat 165

    conditioning: 3 rds + 15 box jumps

  35. snatch off of 200#

    1st pull with 225, 255, 265
    Squat based off of 375

    3 rounds + 4 pc

    Midline done


  36. Snatch-185,185,195,205,215
    2a) 255×5
    2b) 300×5

    Did gym WoD


    Looking for Sarasota Para Bellum ticket x 2. olly[a]crossfitfenrir.com

  37. Snatch: 105,105, 105, 110,110
    2b)175, 190, 190, 145, 150 (got really tired after sets at 190 so had to back off)

    Conditioning: 3+hpc+10 burpees

    Too exhausted for full midline so worked on the movements but much slower

  38. m/34/5’8″/175lb
    Sntch – 135-135-145-155-155
    2a) 195-205-215-225-225
    2b) 225-225-225-225-225(1+Fail)
    4 rds + 7 HPC as rx’d
    done and done (TGU were tough!)

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