130709

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WOD 130709:

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

174 thoughts on “130709”

  1. You know what would be a cool addition to the new site. (And maybe this can really just be a forum post, I remember a mentioning of forums in the new site.) A page dedicated to outlaw friendly gyms/garage gyms in areas around the world. Just an idea. =)

  2. On this note, I am goin to be in Vegas in September from the 4-6. Any Outlaw friendly gym recommedations?

    • CrossFit Apollo should be welcoming, considering they are hosting a Para Bellum camp.

  3. In addition to that list, how about an “Outlaw Way” official flag that gyms can buy and hang as notification that they are Outlaw friendly?

  4. How about some Outlaw flavored coolaid that also adds 50lbs to your snatch?

  5. 155# may be a little to heavy for me to get the proper effect on the conditioning , what % of my max would be a good load ?

  6. i own and operate an outlaw friendly gym in bristol, ri…all wayward sons and daughters of the outlaw way are welcomed…

  7. rudy i been trying to get autlaw wod short but they all sold out any chance they going to get restock soon

  8. C&J) 140kg, missed 145kg and later realized that my hips were set too high and caused the weight to go forward stopping me from holding it on the rack in the hole.
    EMOM) 125kg, no misses

    Pause front squats) 120kg
    Push press) 100kg

    Cond) 9:13rxd

  9. Anyone know of a good hip flexor mobility/strength routine? Would be greatly appreciated

  11. C/J: 220 my jerks suck now.
    EMOTM: @ 195 fast and easy ?
    3a/b on same bar: 155/160/165
    Cond: later (i hope)

    M/34/170
    M/F/S: 5/5/7 (wrist)

    #TheOutlawWayAfghanistan

  13. BBG: 245#,255,265,275, missed 290; CJ felt like shit today, maybe it was because I did it at 5:45am lmao, normally I am up for a few hours and do my BBG around 10am.
    Will Post Cond. after I coach my classes and clients

  15. 1. Clean and Jerk 230-> PR!
    2,EMOM 200 ( missed one attempt)
    3a Front Squat 135-165-185
    3b Push Press 135 across

    Conditioning: 10:14 with a 135 snatch

  17. BBG
    1) 225 (-10)
    2) 195
    3a) 145-165-185
    3b) 145-155-165

    Conditioning
    12:24 with 115# power snatch

  18. M/37/210
    BBG – 265 (-20)
    EMOM – 235 no misses
    Rest this afternoon

  19. Dear Coach,
    I know you get a lot of these “thank you” moments about how athletes have hit numbers they may have never been able to achieve on their own and how it may be a bit cheesy but yesterday I had mine. Thanks to your programming I was about to do my trouble number (315) for back squat x10 (old was a double at best) and I took my old pr (345) and did it for 5. Then, just because I wanted to do it, I did 365 for doubles and just had this overwhelming moment of success to a point of tears. My youngest brother and closest friend is about to experience open heart surgery at the old age of 19. The fucked up part is that this is one of those ultimatum surgeries that may fix the issue or kill him. He is my biggest motivation to stick with this program and pursue Crossfit as a career goal. Thank you for not only doing what you do but excelling at it.

    Sincerely,

    Logan Jenkins

  20. BBG – 225, 255, 275, 295 (f jerk), 295 (f jerk)
    – 6/6 @ 245

    3a & 3b – Later

    Cond – 17:18 Rx. A few Diamond Dave Judy Chompin reps sprinkled in…

  21. BBG
    1) 95 kg
    2) 85 kg
    3a) 105 kg
    3b) 65 kg
    Conditioning: 12:28 (55 kg Hang Power Snatch)

  22. C&J : 255lb
    EMOM: 225lb
    3a) 225lb
    3b)195lb

    Conditioning : 11:54 + one torn to shit hand

  23. Are we still initiating a bounce to get out of the hole after the pause on the Front Squats … or are we doing these Klokov-style now – just pushing back up?

  25. 1) 305
    2) 275
    3a) 265
    3b) 205
    c) 10.50

    #TheOutlawWayAfghanistan
    #GotQuads

  26. C&J: 255 – 265 – 275 – 285 (PR) – 290 fail
    EMOM – 245 #
    3a) 225
    3b) 205
    Conditioning: 10:25 – ONLY did 3 rounds of Cindy each time because had to go to work

  27. Clean and Jerk 215
    EMOM 195
    (i know this is low for most on this site big weakness thats why Im here)
    3a 195
    3b 155
    Conditioning 11:39 RXD

    • My numbers are almost identical. Don’t be discouraged, we’re all here to improve ourselves. Your doing a lot just by showing up every day and working as hard as you can.

  28. For the pause front squats: When I pause at the bottom, how far in the hole should I be? I did these and I felt I was so low that my glutes and hams were almost disengaged, like i was just sitting down. Is that too far? Of course core and back were all still tight. It just was a new position for me and I want to make sure I’m not being too hard on the knees by being too low.

  29. BBG:
    1) 205-215-220-225-230 (no misses)
    2) 6/6 at 205#
    Strength
    3a) 205-225-235
    3b) 155-165-170
    Conditioning: 14:03 w/ 115# Power Snatch

  30. BBG: 1) 205, 215, 225, 235, 245
    2) emom @ 210, no misses
    Rest later in the afternoon

  31. BBG:
    1) 225-255-265-275-285f
    2) 5 at 235#
    Strength
    3a) 3 @ 225 (could of gone heavier, but body wasn’t feeling it today)
    3b) 3 @ 185
    Conditioning:
    16:20 Rx

  32. BBG:
    1) 265# (10# PR)
    2) 235# – no misses
    3a) 225#
    3b) 185#

    Conditioning:
    17:44 Rx

  34. Clean and Jerk @ 225 (10# PR) with metal plates
    EMOM at 195

    Front Squat at 245
    Push Press at 185

    Conditioning only time for 5 rds of Cindy and 15 snatch at 135. Time: 6:32

  35. My numbers are very similar Kyle, no need to get discouraged. My Oly lifting has been holding me back for quite a while, that’s also why I’m here. I want to get better. Just keep practicing man… I’ll struggle with ya

  36. BBG: 220# (PR)
    EMOM: 190# no miss
    Front squat: 185/185/185#
    Push press: 155/155/155#
    Conditioning later

  37. Clean and jerk 215
    EMOM dnf

    Front squat 185
    Push Press 165

    Conditioning 22:03, 135# snatch

  38. 1) 260# (-15)
    2) 225
    3a) 225
    3b) 185
    Conditioning
    14:22 did the snatches at 135 because my body felt like it was entirely made out of shit today

  40. 1) 285 (f) – 290 (10#pr)
    2)EMOM – 245
    A)185/205/225 – next time 225 all sets
    B)185/195/200 – next time 200 all sets
    Conditioning – 11:20Rx

  42. BBG:
    1. 260#
    2. 225#
    3a. 185# 205# 215#
    3b. 175# 190# 200#

    Conditioning:
    10:05

  43. Bbg –

    315 ( super happy with this)

    Str –

    275
    215

    Cnd –

    10:55

  44. BBG-
    265 heaviest set
    – EMOM @235#

    STR-
    1) 225/235/250
    2) 175/185/190

    COND-
    10:22 RX

  45. M/17/155#

    BBG:
    1) 225# (Jerks were off, but completed)
    2) EMOM @ 195#
    3a) 185#
    3b) 135#

    Conditioning: 11:57 (115# Snatch)

  46. BBG:
    1 135-145-150-155-165
    2) 140
    3a)115-120-125
    3b)105-115-120
    Cond.. 10:49 95lbs

  47. 140/155(F)/155/165(match PR)/170(F)

    2) EMOM 85% @140#

    3) a) 145/165/180(failed 2nd rep)-165(3reps)
    b) 105/135/145(2reps, PR)-135(3reps)

    Conditioning: DND, probably make it thursday….

  48. 1) 225, 245, 255, 265, Failed Jerk @ 275

    2) 5/5 @ 245

    3a) 155, 185, 215

    3b) Did not complete

    Cond – 15:26 Rx

  49. BBG: 220
    No misses on EMOM
    3a) 185 205 225 (everything was ridiculously easy, but a lot higher than it was pre smolov)
    3b) 175
    Cond: about 8-9

  50. BBG:
    1) 175# (Worked on a barbell complex for competition this Saturday (DL, hang PC, jerk, FS, and jerk)
    2) Still did EMOM @ 160#
    3a) 175, 185×2 (Did reg. FS forgot they were pause squats)
    3b) 125, 135×2

    Conditioning:
    12:44 RX

  52. M/19/189
    1) 265 (5 lb. PR no misses)
    2) 225
    3) 225/135 toasted from c&j
    cond. 12:57

  53. BBG
    1) 225-275
    2) 235 6/6
    3a) 275 on all
    3b) 185,185,195

    CONDITIONING
    11:28

  54. bbg – 90-80-90-95f-95f-95
    2 : 87.5kg – 1fail
    Seem to be stronger in the jerk if I keep my head back more before the dip

    3a: 80-82.5-85
    3b- top set 70kg, failed on 75

    conditioning: (PSN 60kg) – 18:20
    really underestimated the powersnatches after the bbg & cindy …

  56. 1. 255 (missed 265 jerk twice)
    2. no misses @ 225
    3a. 225, 245, 255 (failed 3rd)
    3b. 165
    Cond: 15:00

  58. BBG:
    1) 175
    2) 150 6/6
    3a) 185
    3b) 150
    Cond: 23:25 w/ assisted PUs, reg pushups and 115# power snatch

  59. BBG – 225, 245, 255, 265, 275f

    EMOM @ 235, no misses

    Strength:
    Pause Ft Squat: 245, 245, 245
    Push Press: 185, 185, 195

    Conditioning: 14:11

  60. M/27/5’11″/171#/NorCal

    BBG
    1) 205 – 225 – 245 – 265(PR) – 275#(F) got underneath it started the squat and leaned to far forward.
    2) EMOM @ 240# 5/5
    3a) 200#
    3b) 190#

    CONDITIONING LATER

  61. Power Clean and I get along. Squat clean will the be death of me…
    Clean & Jerk – 270
    EMOM – 230
    Fr. Squat w/ pause – 225
    Push Press – 135, 185, 205
    Conditioning – 8:05

  62. BBG:
    1) 205-225-245-255(F)-255
    2) Done at 230
    3a) 225-245-265
    3b) 185-185-185

    Conditioning: 9:23

  63. 1) 280 on second attempt. Failed 295 for 3 attempts
    2) 265
    3A) 250, 265, 265
    3B) 205, 205, 205

    Conditioning: 11:55 RX

  64. STR
    1)225/235/245(f)/245/245
    Shoulder is really messed up
    2) @225
    3a)225/225/245
    3b)185/185/205

    COND
    14:38 Rx
    No snaking on push-ups 3×5 for snatches

  67. BBG: 235, 250x(f on jerk), 250, 255 ~ 93%, 260x(f on jerk)

    EMOM: 225 ~ 6/6

    Strength:
    1a.)195, 205, 215x2f
    1b.)165, 175x4f, 175x4f

    Conditioning:
    15:02

  68. BBG: 190# (5# pr)

    Strength:
    Pausing Front Squats: 165
    Push Press: 125

    Conditioning: 10:04

  69. BBG: worked up to 245# PR! No misses
    EMOM: 205- 83%

    Strength:
    3a) 185
    3b) 135

    Conditioning
    13:14 (10 hang power snatches at 135)

    This is my first time combining any number of push-ups and pull-ups since I got Rhabdo a month and a half ago. Pretty pumped with today.

  70. BBG
    1)C/J-215# (-30 from PC 1RM, need to fix my catch in the squat)
    2)EMOM @ 195#

    Strength
    3a) front squats @ 205#
    3b) pp @ 185

    Conditioning: 14:25 RX

  71. BBG:
    1) 185#, 205#, 225#, 235#, 250# (5# PR)
    2) 225#x3 (1 sloppy jerk), 215#x2
    3a) 225# across
    3b) 155# across
    WOD- 13:35 (135# on barbell)

  73. Cond. 11:41 RXd with an extra Round of Cindy…dont ask…I blow at counting when im by myself, and an extra rep of snatch.

  74. 1) 245 265f x 2
    2) EMOM @ 225 no misses
    3 a) 205
    b) 165(stayed light on the shoulder)

    Conditioning
    13:23 rx

  75. 1. 165-175-180-185F-185F
    2. 5/5 @ 160#
    3a. pause FS 155#
    3b. push press 125#
    Cond: 10:42 rx

  77. CJ-170 one day I will be able to clean as much as I power clean!
    Emom-155, 1 miss
    Push press- 115

    Conditioning- 13:51

  79. BBG
    225, 230, 235, 240 (-15# PR), 245 (f x 2)
    EMOM @ 215 5/5
    Strength
    3×3 pause front squats
    215, 225, 225
    3×5 push press
    185, 175, 175
    Cond
    17:31

  80. BBG:
    1 – max of 155# (-15#)
    2 – EMOM7 @ 140#
    3a – subbed clean first pulls 3×5 @ 175#
    3b – 95, 105, 115

  81. Up to 185#, and emom at same.
    185# FS
    155# pp

    5 rounds/15 at 115#/1 round in 11:00.

  82. CJ: 185, 195, 205, 220(fail on jerk), 220 (PR)
    Emom@187.5
    Front squat:155,155,160
    PP: 135,140,145
    CND: 13:20 (snatch@115)

  83. A. 225-245-260-270(PR!!)-275(F)
    B. 230# OTM (5/5)
    C1. 225×3 (focused on keeping torso vertical and driving out of hole fast instead of how much I had on bar)
    C2. 165×3
    D. Conditioning — 9:47 RX’d
    Felt REALLY good

  84. 1. 240 PR
    2. 205
    Skipped 3a and 3b
    Cond – scaled to 135#, 17:55. Fucking horrid, felt like crap after 5 rounds of Cindy, ugh. Meh

  86. 1) 275#

    2) 250#

    a. 305, 305, 305
    b. 175, 175, 175

    Conditioning
    12:10 felt hammered today!!!

  90. Bbg: 1) 250lbs
    2) 225lbd
    3a) 205lbs
    3b) 185lbs
    Conditioning: hockey tonight

  91. BBG- 200# (5# PR)
    EMOM- @90%- 180 no Misses
    3a) 135, 145, 155
    3b) 135, 145, 150
    Cond (115# @83% of Max P Snatch)
    12:08

  92. 1: 225, 225, 235, 245, 255
    2: 215. No misses for 1 and 2.

    3a) 245, 255, 265. Legs are strong, weakness is all in the upper back. Smolov jr for the win.
    3b) 185, 185, 185. Trying to fix my dip and drive.

  93. BBG:
    1. 155# PR is 160#, went straight to 165# and failed.
    2. 140#
    3a. 135#
    3b. 120#

    Cond:
    20:00 at 95# 🙁 but all pull ups were butterflied UB and ger said they looked really good. Yes Rudy, I had my legs together and quads squeezed tight. Ha

  96. BBG:
    1) 210, 225(f-jerk)
    2) 190

    3a) 225
    3b) 165, 170×2

    Conditioning:
    *135 HPS/ strict ring pull ups
    15:23

  97. BBG
    205lbs/225/235/ stoped here was jerking my head back causing me to jump way to far back. Wanted to fix it by going back down
    EMOM@ 215, then another 5 min on the minute with just 205 cleans.
    Strength 3×3 205lbs/215/215
    3×5 155lbs
    conditioning.
    13:27 @ 115lbs hang power snatches. I need work i did singles the whole way couldn’t keep my grip.

  98. 1) up to 85kg, cleaned 90
    2) 75×6/6
    3a) 155#, 165#, 175#
    3b) 65kg, 67.5kg, 70kg

    Conditioning
    19:50 (scaled snatches to 50kg)

  99. 1) clean 242. New pr.
    2) 208 (85%) no misses
    3a) front squats 225×3
    3b) push press 145,165,175
    4) cond 12:27
    Used 135 hands were sore today

  100. BBG:1) 226-241-256-265PR-270F
    2) alot of misses
    3a) 177
    3b) 133, 143×2
    Conditiong: 15:27

  101. 26/166#

    1/2/2

    5 attempts: 215; 220; 225; 230 (matched PR); 235F

    EMOTM: 195# 5/5

    FS: 185#
    PP: 125; 135; 145#

    Conditioning:
    11:12 – scaled to 95#…160# is my 1RM. Couple that with a terrible snatch, and I just wanted to make sure I focused on form.

  102. C&J=225,245,275,295 failed on jerk, 295 failed on jerk… -_-
    EMOM=265
    1A) 225
    1B) 185, 195, 195
    Cond. 15:15 with 135. Dropped weight due to form…muscling it up won’t get me anywhere when the bigger weights happen

  103. Cj 235 (-2), cleaned 240(pr)but missed jerk
    Emom @ 205 (1 missed jerk)
    FS 155/165/175
    PP 155
    Cond 19:10 hps 135

  104. C&J – 153, 158 (f), 158, 163(f), 163(f)
    EMOM – 133

    FS – 153, 163, 173
    PP – 123

    Conditioning – 13:02

  106. BBG-
    1) 245,265,275,295 fail, 285
    2) EMOM @ 255 no misses
    3a) 245,255,265
    3b) 185,205,225 fail on 4th, dropped back to 205 and finished

    Conditioning- 13:11
    The hang snatch was high hang each rep (which is where I’m stronger but still I sucked!)

  107. BBG:
    185#, 205, 225, 235, 250(missed jerk) felt a noticeable strength gain after these 3 weeks
    EMOM: 205
    A) 185
    B) 135 x2, 145

    Cond: 14:36 w/95#

  108. 1)275 290f clean
    2) 250 done

    1a)245 failed last rep on set 2 & 3
    1b) 205 done

    Cond: 12:26
    4/6/2

  110. 1) BBG – 145# (-15 off Max)
    2) EMOM – 125# (No Misses)
    3A) 135-145-155#
    3B) 95-105-115#
    4) Conditioning – 12:25 Rx

    My sister and I could not hit 105# at Regionals last year in the snatch ladder. We also were unable to complete 15 snatches (only hit 11) between the two of us at 105# in a partner competition we competed in this past December. Today, we both completed the WOD as Rx. Not a single miss on a snatch. Started Outlaw in April. Progress 🙂

  112. Again, no cleans for a few more weeks.

    1. Snatch Version: 120
    2. Snatch EMOM: 110
    3a. 165-185-185
    3b. 115-120-120
    Conditioning: 13:44

  113. BBG
    1) didn’t do necks been super tight since saturdays squats
    2) didn’t do
    3a) 165, 185, 205
    3b) 185, 205, 225

    Conditioning:
    11:41

  114. 1) 185-205-215-225-230f

    2) 205# no misses

    3a) 205,215,225
    3b) 165,175,185

    Metcon 15:06
    Scaled down to 135. Still heavy as fuck.

  116. worked up to 133Kg
    EMOM at 120KG
    push press 90 90 90kg
    front squat 120 130 130kg

    conditioning: 10:23Rx second rounds of pushups destroyed me

  117. 1)205#
    2)175#
    3a)175#
    3b)175#,155#,155#

    Conditioning
    3RFT:
    10 Romanian DL 225#
    10 Power Cleans 135#
    10 Push Press 135#
    200m run
    15 sit-ups
    Time(18:41)

  118. worked to 175 CJ
    emom 155
    pause fronts 155 all
    push press 110 all
    no time for cond tonight

  119. 225# Match PR
    EMOM at 195 no misses

    Front squat at 185
    PP at 155

    12:46 with 115# snatch

  121. 1) 100-105-110(PC)-115(PC)-117,5(PC)
    Due to major mobility issues in both ankles, I am not able to get my torso upright in the catch postion. With higher loads my squat clean looks like a power clean + front squat. I have no clue how to fix this shit. Doing mobility and warm-up-work for my ankles but ROM simply does not increase.
    2) 4/5 @ 102,5 kg
    3) a) 102,5-100 kg (failed 3rd) – 100 (had to rerack between rep 2 and 3)
    felt like in front of the gates of hell, was not able to maintain proper rock bottom position longer than 3 seconds
    3b) 80-82,5-82,5 kg (tight shoulders)

    COND: 12:16 rx’d

  122. 1) near ME C&J- 140;145;145;150;150
    2) C&J EMOM- 5 min- #130
    3) 3×3- pause FSquat- 115,115,120
    4)3×5 push press- 115
    Conditioning:
    5 rounds Cindy
    15 hang snatch #105
    5 rounds Cindy
    15:26
    -struggled a little with hang snatch technique, trying to work on butterfly..

  123. 1)225-235 failed jerk-235 # x3 failed
    2)185#
    3a)225#
    3b)135#
    Cond) 15:55 @ 135#

    #TheOutlawWayAfghanistan

  124. CnJ- 235 (-20)
    EMOTM- 225 5/5

    FS- 225×2 (failed last rep on 2nd set) 215×1
    Push Press- 195, 190×2

    METCON-
    13ish (neighbor came over and started conversation with me in the middle of the WOD)

  125. BBG:
    1) 205/215/225/235M/235M
    2) 205#
    3a) 205#
    3b) 185#
    Conditioning:
    14:57- 4:05/5:55/4:57 @135#

  126. BBG
    1) 245
    2) 225 no misses
    3a) 215
    3b) 165
    Conditioning – 16:08
    I was skeptical I’d be able to do the HPS and was surprised I was able to string together 2-3 at a time

  132. 1) maxed at 105kg
    2) All sets at 95kg no misses
    3) front squat: 80, 85, 90 (will start at 90 next week)
    Push press: 60, 75, 75 ( will start at 75)

    4) 12:30, at 60kg.

  133. 1) 245# (Power clean and push jerk, 20# PR)
    2) 215# Got better the further I went
    3a) 175# (15 seconds is a long time…)
    3b) 185#
    Cond: later

  134. 1) BBJ: 301# C & J (6# PR)

    2) EMOTM: 246#

    3a) 110kg
    3b) 75kg

    Conditioning: 11:00 Rx

  136. Conditioning: 13:55. Scaled HPS to 135lb. Wanted to avoid diamond Dave form and keep things drilled in while I relearn snatch form.

  137. C+J 175
    EMOM 155
    3A 135-155-175 felt good!
    3B 95-105
    Conditioning: 12:19 scaled to 95 not happy with that weight!

  139. 1) 225 (pr-245)
    2) 205
    3a) 225
    3b) 145 (thought it was shoulder press)

    Conditioning: 19:37

  140. bbg: 175
    EMOM 150
    FS 135-145-155
    pp 135-140-150

    conditioning:
    12:03 hps at 95 (70% of full power snatch)

  141. Bbg –

    Felt like shit so did not go heavy
    225 – 6/6 kept it light, everything felt slow and heavy

    Str –

    255
    185

    Cnd –

    12:43

  142. C&J – 245, had 250 clean 2x but missed jerk
    EMOM – 220
    3a) 185, 205, 215
    3b) 155, 165, 175
    Conditioning – 19:18 scaled to 135# HPS

  143. C&J- 200
    EMOM- 170
    3a) 185, 190, 195
    3b) 115, 120, 120 (strict press)
    Conditioning- No HPS, 9:19 for the Cindys

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