>Spencer Arnold – 126kg (277#) Snatch PR:
>Paul Castaneda – 245# Hi-Hang Snatch (20# PR):
WOD 130529:
BBG
1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Front Squats @ 70% – rest 60 sec.
*Notes: Straps should be used for 3-Stop Clean Pulls.
Conditioning
Row 1k
30 Muscle-Ups (Group #4 sub 20 Burpee Muscle-Ups)
Row 1k
Strength/Midline
1a) 3X15 Weighted GH Raise – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
Group #3 Work – 130529:
Rest day.
Extra 130529:
GROUP #4 Conditioning
3 rounds for time of:
30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)
Is it FULL rest for group 3? I noticed the burpee/MU mod on conditioning.
Blake, it is full rest for group 3. That note was supposed to be for group 4. Best of luck this weekend!
Oops, sorry guys. I changed it.
1) 70 – 92.5 kg
2a) 125kg across
2b) 84kg (Based off 120)
Conditioning/ Midline tonight
Felt like crap going in this morning but it ended up being one of the best days I’ve had in a long time…
1) 255-295 (5lb under c&J PR) Successful 305 hi hang clean PR (failed jerk)
2a) 345 across
2b) 235 (off 335 really smoothe and fast)
Conditioning:
Still recovering from Murph… 1.25 mile run at 85%ish
Was watching a bunch of PR videos, hang snatch and full squat snatch, people using straps, no problems with this? I know they help and I def have a hard time keep the hook when weight gets heavy…
High hang C&J 100kg (shoulder felt iffy so stopped on the 4th set)
Pulls 120kg
Front squats 102.5kg
Conditioning 13:14
Pr’d 30 mu’s
Rows were hard
Midline
GHR 5kg weighted vest
Reverse hypers 70kg
Group 4 conditioning later
Bbg
1) 275 ( wasnt comfy jerking more today)
2a) 355
2b) 235
Cnd –
11:33 – 20 bmu
Midline –
1a) 10
1b) 260
G4 tonight
12:34
Hey Everybody, I had a quick question. I am trying to start the outlaw programming today and have read both of the FAQ. I am trying to figure out, on all the workout days, there are some kind of groups. some days they do exstra and what not. I know outlaw is 3 on 1 off and 2 back on but where does it talk about what group I will be in?
That’s for regional competitors.
ok thanks Coach
BBG:
1) Up to 110Kg
2a) 150Kg
2b) 100Kg
Cond:
15:30 (20 Burpee Muscle Ups)
MFS:
444
BBG – been mixing it up lately, clearly.
Snatches up to 195, good miss at 205
C/J – up to 235, just missed at 245, pull was fine but midline caved standing up. I front squatted and jerked before class, if not might have had 250+ today.
Clean Pulls at 260
FS at 235 (solid doubles)
Cond Outlaw Crossfit version, 11:10
used C&J to warm up to front squat weight.
skipped clean pulls
front squat off 335, easy.. comfortable
Conditioning
*subbed 1.33 mile bike for row
20 burpee muscle ups (wow that sucked)
total working time: 11:56, 5:00 on the money for the Muscle Ups
accidentally left without having completed the rest of the work, i will do something later to sub.
1: 80-85-87.5-90-92.5-92.5f-92.5-95f-90-90
2a – 120kg , 2b 90kg
wod: scaled to 15 MU – 14:20
didn’t do the midline
1) 105×3,115×2, 120, 125×2, 130, 135 lbs
2a) 145×2, 165, 185×2 Should do at least 185 for all next time
2b) 110#
Cond: 26:00 – Didn’t do second row. MU took forever.
Midline – Didn’t do
Still recovering from Monday Murph.
BBG:
1 )195, 205, 220, 230, 245, 255, 265*PR~96%, 275f, 270f, 255
2a.)275, 275, 275, 285, 285
2b) (Smolov FS Week 7: 5×3 Power Clean @ 150)
Conditioning:
12:42~Bar MU no rings high enough at gym
Midline:
1a) 15, 15, 15
1b) 55, 55, 55 ~ jerk box reverse hyper
BBG
1) 90kg
2a) 130kg
2b) 77kg
Conditioning
13:48
MU break down: 3-3-2-2-singles
Strength/Midline
1a) 3X10 at BW
1b) 3X10 @ 100lb
BBG:
1) 185×2, 195×2, 205×2, 215×2, 225(f-jerk), 240(f)
2a) 275
2b) Off 275
Outlaw CrossFit Conditioning (getting bored with regional prep wods):
11:56
Strength/Midline:
1b) GM’s: 135
3/8/5=hungover
1) 155-175lbs
2a)5×2- 185
2b) 5×5- 140
Conditioning My box’s programing
HHC+jerk- 205
FS- based off 286 rounded up to 205
METCON-
15:55
(7:30-8 mins on MU)
GH raise- unweighted
BBG
1) 220, 242, 242, 286, 286, 308 (missed jerk), 308 (missed clean), 308 (make but tweaked my back a bit so stopped there.
2a) 308, 352 x 4
2b) 255
Conditioning
15:00 – slow rows
Midline
In progress
It’s like coach knows we all did Murph on Monday and is punishing us for going against his Monday orders!
1) up to 275. Meh
2a) 315
2b) 225 – from floor
Midline stuff done.
2/4/4
1) 100/105/110/115/120/125/130/135/140/ 145kg(f)-made the clean but missed the jerk.
2a)170kg
2b)120kg
Cond/midline this arvo
Cond) 15:35rxd
1) Up to 140kg (pr)
2) 140kg
2b) 105kg
Cond:
17:34 (rows done at 1:46 pace. Getting my fat ass up in the rings less fun.
Midline done
BBG
Cleans started at 135# and worked up to 185#
Pulls@275#
FS@165#
Conditioning:
Due to limitations on the camp I was at, had to scale ot 800m runs and strict bar muscle-ups. came in at 25:09
Midline:
Done
1.) 6×115, 2×120, 2×125
2a.) 145# —–should this be at least our 1RM? 145# is mine
2b.) off of 185# – (130#)
Midline – Done
Conditioning – no time (will complete Thursday)
1) 70, 75, 80, 82.5, 85, 87.5 (ties pr from floor), 90xmiss, 90xmiss, 90xclean only ( clean PR), 90xclean only
2a) 120kg x sets across
2b) 170 x sets across
3a) GHR w/BW
3b) Band GM (strong band)
Conditioning…no rings and I’m weak.
For Time
500′ versaclimber
30 parallel bar dips
30 C2B pull ups
500′ versaclimber
14:45
Up to 165 on Hi Hang Clean and Jerks. Been working on my split jerk.
225 on Front Squats
Conditioning: 17:25. Ran 1.2k each run and bar muscle ups.
Cond- 12:45
1) 135, 145, 165, 175, 180, 185(m), 185 pr
2a) 215
2b) 175
cond: Did 2 muscle ups and 50 dips and 50 pullups, plus one 1k. No idea of the time. … someday…..
1) 155
2a)240
2b)125
14:32 subbing bar muscle ups (no rings)
midline- 25# db for both
Bbg
1) 205 – 220 – 230 – 235 – 240 – 245 – 250 – 255(f) – 255 – 260
2a) 315 – Clean High Pull
2b) 235
Cnd –
13:45 – 20 bmu
Midline –
Hamstrings said NO! Kept locking up on me.