130514

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>Kevin Simons – King of Competitive Exercise “HORSE”:

>Ger Sasser – 275# Hang Snatch:

WOD 130514:

BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

Rest 2:00 – then:

3:00 to establish a 3RM OHS.

*Notes: Use exact Regionals standards for this piece.

Group #1 Work – 130514:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:2

Extra 130514:

GROUP #4 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups

49 thoughts on “130514”

  3. Ugh, early morning session – struggling to get going.

    BBG:
    1) 200 lbs – one miss
    2) 250 lbs

    Conditioning:
    8:44

    *Rest 2 Minutes

    3RM OHS – 225 lbs
    This was tough. Rested a full minute into the 3:00. Missed the first attempt. Barely got it on the second attempt before time expired.

  4. snatches 150
    c+j 175
    con 13:20
    first set of du’s and all t2b unbroken
    3RM OHS 175
    tried 185 but failed to get it over my head. shoulders got nothing left

  5. Bbg –

    1) 220
    2) 235

    Cnd –

    5:58 hspu felt a lot better.

    255…missed jerk @ 285. Rested 1 extra minute and hit 285…then hit 295 about 3 min later

    Group # 4 extra tonight

  7. BBG:
    1. 95# I turn into a spaz with power snatches 🙁
    2. 120

    Cond:
    13:20 Rx

    140# 3RM

  9. 1) 145 #. 1 miss. Went an extra 40 seconds and made up for it.
    2) 185#. No misses

    Conditioning- 9:49
    Couldn’t get my rhythm on the first round of doubles.

  11. Sorry for noob question.
    What is M/F/S when it is placed at end of comments when you post your results? Thank you?

    • Here you go, sir (from FAQ):

      What does MFS mean?

      This is a scale that we use to judge our athletes level of overtraining…

      M = Mood – F = Fatigue – S = Soreness

      The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:

      1-1-1: Would be ideal.
      10-10-10: Would be REALLY bad.
      6-6-6: Would be fucking awesome. OZZY!

      • Thank you very much, sorry about asking a question I could have found through a bit more diligence in the FAQ section. I feel like a douche now, well at least a I am little more informed douche now. Thanks again:)

  12. Bbg-
    205 missed 2 made up at end
    235 no misses

    Condo-
    8:38
    Hspu nuff said

    225 attempts
    1st missed 1st squat
    2nd attempt missed 3rd
    3rd attempt missed 3rd squat again and outta time.
    185 might be a better starting weight for dis guy.
    5/4/2

  15. Splitting up into afternoon and night sessions today

    BBG

    Power Snatch + PP x 2
    205, no misses.

    Conditioning

    5:02

    No OHS, doing some of those tonight.

  16. BBG
    1) 70k
    2) 85k

    Conditioning
    18:43 – HSPU’s suck and so I just eased this through
    80k was happy enough with this. Shoulders fried.

  17. BBG:
    1.) 195 no misses
    2.) 205 no misses

    Conditioning:
    7:05
    OHS ~ 185:(

  22. Bbg:
    1) completed at 125# and 1 miss.
    2) completed at 140#

    Conditioning:
    12:30rx

    Overhead squat 3rm: 140#. Hardest thing everrrrrrrrr after that conditioning.

  23. BBG:
    1.) 125 PR power snatch, no misses
    2.) 135, no misses

    conditioning: 14:50 HSPU were really hard to get through
    and theeeen i totally forgot about the OH squat 🙁

    17 years old, BW 160, doing crossfit for about 5 months but following outlaw for 2 months, making tons of progress!

  24. 1). 195
    2). 245
    Cond.
    look out central east regional………11:35. Ouch hspu
    Sasser’s gonna finish, eat and shit and ill be on the wall…..hahah

    Part II: 7:03

  25. BBG:
    1) 140
    2) 170

    Conditioning:
    *strict HSPU/TTB
    14:58

    3rm OHS: 185

    M/F/S
    2/4/2

  27. Morning made up row
    3x1000m row in superslo tempo
    3:42, 3:42, 3:32

    Swod 180 ps+2pp
    210×2,225×4 of 2pc+pj

    Wod:
    4:33

    Only 225 ohs, felt heavy today

  28. Snatch work at 95 easier than last week
    Clean and jerk work at 120 def better than last week and 10 pounds heavier

    Cond. 13:45
    Hspu took awhile but better than last week and ttb felt good.

  29. 1. 100#
    2. 135#, missed first rep, started over and got all reps.

    Cond finished in 24:50. Slow, I know. I’m having a hard ass time getting a rhythm for TTB, and I can only do 5-6 hspu at a time. When I started outlaw way this last cycle I couldn’t even do 1, so I’m happy with my progress.

    OHS 3RM at 100#

  30. Group 1:
    1) 110
    2)125

    On a team so did 1:1 2 rope climbs, 4 squat cleans. About 40 seconds a round.
    And then 30 burpee ring dips to higher rings.

  33. Snatch Work – 113
    Clean Work – 123
    Conditioning – 8:48
    OHS – 123 – snatch from the ground… need to work on cleaning and getting behind my head, that scares me a little bit.

    On a brighter note – I am starting to get MU more consistently. Still miss more than I make, but made two in a row yesterday. baby steps, I suppose.

  34. 1. 100
    2. 115
    Conditioning: 15ish
    HSPU sucked, but good news is that I strung several 4-5 rep sets together when I couldn’t really do one this weekend. Something clicked, getting better.

  35. m/34/5’8″/170lb
    BBG
    1) 145 no fail
    2) 185 no fail
    Cond. 10:28 HSPU killed me, all else unbroken
    Did 3 rep ohs after BBG and got up to 195lb

  36. 1) 200
    2) 225

    Cond: 10ish min.
    Ohs: failed second rep at 225. Said fuck it.

    2/6/6

  38. 1) 105
    2) 125×2, 130 for the rest – good weight
    Cond: 18:56 – HSPU killed. All T2B and DU unbroken.
    OHS 3RM – 135#

  39. Bbg –

    1) 200 – missed one and 1 maybe 2 bellow parallel
    2) 215 – felt really good.

    Cnd –

    9:28
    Fuck hspu. for some reason deficit hspu feel better when kipping. maybe just an off day

    225…missed 245.
    Rested 3 extra minutes and hit 245

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