130722

Matt Hathcock – 365# Front Squat Triple:


Caleb Williams (final max before Nationals) – 164kg Clean & Jerk (miss):


WOD 130722:

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

5 rounds for reps of:

20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest

132 thoughts on “130722

  1. Yes!! the burpee box jump and c2b combo! Cannot wait to attack this tomorrow.

    Side note: heading to austin for my younger brother’s heart surgery. Any outlaw friendly boxes in the area?

  2. Which programming is to be followed for the Arnold method you spoke of yesterday ? BBG ?

  3. M/27/5’11″/170#/NorCal

    1) 190#
    2) 170# 3/3
    3a) 270# felt f-ing solid!
    3b) 245#

    Conditioning
    124 reps Rx

    • Looking for a good outlaw friendly gym in NorCal.. I’m in the east bay area any suggestions?

      • I don’t know Matt. I have my own equipment at my house, plus I am a coach at CrossFit Willow Glen in the South Bay. I am able to train with the way because we have separate O-lifting area and our gym has expanded. Try to find a gym that would accommodate you for being a competitor. I would email the owners of different gyms. CrossFit One World and CrossFit Oakland are legit, but I don’t know if they are Outlaw friendly. I hope this was somewhat useful. I kind of went off…

  4. When using percentages do you guys go off your training max or off your true max?

  5. Totally asking a dickpunch question but, I assume bent over rows are referring to a Pendlay row?

    • A bent over row would be a bent over row, a pendlay row would be a pendlay row.

    • Those two are different movements. You have to pull to your hip in the bent over row.

  6. Any Outlaw friendly gyms in LA? Heading out for the games and don’t want to miss any programming.

    • It would be cool if there was a gym that would let abunch of the people following the way come in and train together at the games that is

  7. glad to be back!! Hips are just about healed, just gotta breakdown that scar tissue, mobility today and snatch warm up, then back to the goodness! Been a month and a half!!!

  8. 1) 50kg
    2) 45kg
    3a) 80kg
    3b) 45-47.5kg
    Conditioner 121 total reps (pull-ups not c2b, working on butterfly technique)

  9. BBG

    1) 80 kg
    2) 64 kg
    3b)105 kg
    Conditioning: 151 reps pullups,20kg p.p and 20″ box

  10. BBG

    1) Worked up to 175. Failed 195
    2) 160 No Fails
    3a) Worked up to 275
    3b) Worked up to 205

    Cond – 96ish Lost Count

  11. BBG
    1) 60 kg
    2) 55 kg
    3) 110 kg
    4) 95 kg

    Conditioning (Broken Timer)
    5 Rounds
    10 Push Press 60 kg
    10 sec rest
    10 C2B Pullups
    10 sec rest
    10 Burpees Box Jump 30″
    10 sec rest

  12. BBG.
    145
    130
    No misses
    Strength
    175
    175
    Conditioning: Done. No one to count reps.

  13. BBG:
    1) 145#
    2) 135#
    3a) 215#
    3b) 215#
    Should have gone heavier on both these… got lazy and didnt change weight

    MetCon:
    140 reps w/ 1.5 pood KB

  14. -snatch @185
    -3sets @165, no misses

    -snatch 1st pull @255 (really heavy)
    -BOR @185

    MetCon- different

  15. 39M/188#

    2) 115#
    3a) 225#/275/315/315/315
    3b) 225#/225/225/225/225

    Con: 127 (24″ box)

  16. BBG:
    1) 165
    2) 160
    3a) 265
    3b) 175

    Conditioning:
    141 Reps (no 60 lb. db, used 53 lb. kb)

  17. BBG

    1) 3RM Pause Snatch: 135#

    2) 3X3 Pause Snatch: 120#

    3a) 5X2 Snatch First Pull: 245#
    3b) 5×5 Bent Over Row: 205#

    Conditioning: 107 reps (50# DB’s)

  18. BBG
    1.) 185#
    2.) 165#
    Strength
    1.) 255#
    2.) 185#
    Conditioning
    30, 25, 22, 23, 22
    122 total ( used 62# kb )

  19. M/19/190
    1) 160
    2) 145

    strength
    1) 265
    2) 185

    cond 93 just about every movement I hate was in this. closest I’ve been to puking

  20. BBG:
    1) 145#
    2) 130#
    3a) 185# / 185# / 190# / 205# / 215#
    3b) 185# / 190# / 195# / 205# / 210#
    Conditioning:
    22, 20, 20, 19, 24 — 105 reps

  21. 20 yo/ 175lbs / Outlaw 4 months

    BBG:
    1)145
    2)135
    3a)205
    3b) 155

    Conditioning: 125rx (kb)

  22. BBG:
    1. 185#
    2. 170#
    3a. 245# 265# 275# 280# 280#
    3b. 185# 185# 195# 205# 205#
    Conditioning:
    135 reps (24kg KB)

  23. BBG:
    155, didn’t go any higher because form was getting ugly. Weight was easy.
    135 3×3

    3a. 225
    3b. 185-205-205-205-205

    Conditioning in PM.

  24. BBG
    1) 155
    2) 135
    3a) 215
    3b) 195

    Cond.
    21,21,22,21,21
    Total 106 / 115#barbell for pp

  25. 1) 215# (I got 1 @ 225# but didnt think I could get 3 in a row)
    2. 192.5#
    3) 315#
    4) 275

    Conditioning : 110-120?

  26. BBG
    Bench 6X6 @ 130#

    Strength
    Reverse Hyper 3X10

    Cond.
    138 Reps

    I’m rehabing a back injury. First outlaw workout in a month.

  27. BBG:
    1. 105#
    2. 95#
    3a. 160#
    3b. 115#

    Cond:
    99…
    This always happens to me. In the words of Jared Chamberlin…I got 99 problems and a no rep chest to bar is one.

  28. BBG: 15min; 195 w/ 3sec for 3
    3×3 @175; no misses
    a)5×2 @275
    b)5×5 @205
    Cond: 139 Rx’d

  29. BBG

    1) 85# (started losing form so stopped here)
    2) 75#
    3a) 145, 165, 165, 165, 165#
    3b) 75, 85, 85, 90, 95#

    Conditioning:

    77 reps Rx

  30. 1) 185# 3/3
    2) 165# 9/9
    3a) 275 got easier as the sets went on
    3b) 275 x2 225 x 3 new movement for me. Fatigued quickly.

    Conditioning:
    116 reps (2 x 53#kb subbed for dumbell)

    for conditioning I wasn’t sure if 1 arm db push press or 2 arm. So I went with 2 arm and only had kettle bells so did 53# two arm bdp press.

  31. 1) 90 kg
    2) 80 kg
    3a) 110 kg
    3b) 90 kg

    no conditioning, still smoked from the performance camp this weekend

  32. BBG:
    1) 135 (failed twice on 145)
    2) 120
    3a) 235
    3b) 185

    Conditioning: did not do, ran out of time

  33. 1) hit 115# (hit 2 at 120#)
    2) no misses at 105#

    3a) 160#
    3b) 125#

    Conditioning: 112 reps Rx, figured out my C2B butterfly’s today. Not where I want them to be but better than that dam kip 🙂

  34. BBG:
    1) 155#
    2) 140# (no misses)
    3a) 225#
    3b) 185#
    WOD- 150 Reps (heaviest DB 55#)

  35. In the last week I’ve added 10 lbs on the hbbs (375), 10 lbs on snatch (225), and shaved 24 seconds off Fran (2:54). Thanks for everything, the smolov really worked wonders!

  36. 1) 65 kg
    2) 59 kg
    3a) 75 kg
    3b) 75 kg
    Conditioning:
    96 reps (2×28 kg KB, didn’t have DB)

  37. snatches 165
    90% 150
    first pull 235
    bent rows 215
    con 110 total, 24,23,21,21,21
    kept my butterfly on the c2bpu for the first 2 or 3 rounds. its getting better

  38. BBG
    1)60kg
    2)60kg – 1 miss, but most of them were more powersnatch than squat snatch
    3a)100kg
    3b)100kg

    COND
    119 – 17.5kg DB per hand – this wod was a real killer for me, can’t remember the last time I had such a hard wod (might have been the heat too)

  39. 1) 255 – PR for a triple snatch of any kind.

    2) 225 – no misses

    3a) 315
    3b) 185

    Conditioning – 169

  40. BBG

    1) & 2) worked on keeping external rotation with shoulders. Tweaked left rotator cuff
    3a) 185
    3b) 185
    Conditioning
    141

  41. 1) 175×3, 185×2 (Both PRs)
    2) 155, only 1 stupid miss
    3a) 215, focusing on form
    3b) 185

    Conditioning: 89 Reps RX, DB push presses are the bane of my existence

  42. Laying off over head stuff till MRI Friday for possible labrum tear
    3 A) 185, 225×2, 245, 265
    B) 185×2, 205×3

    Cond: did GHDs/supine rows/burpee box jumps 30in

    135reps

  43. BBG:
    1.) 200 ~ 83%
    2.) 180 ~ 3/3
    3a.) 245, 255, 260, 265, 265
    3b.) 185, 205, 205, 210, 205

    Conditioning:
    Total 133
    37 25 25 22 24

  44. BBG:
    1) 155
    2) Complete @ 140

    3a) 225, 235, 235, 245, 245
    3b) 225, 235, 235, 245, 245

    Conditioning: 124 reps RX

  45. BBG:
    1). 175#
    2). 165# – no misses

    STRENGTH:
    1a). 255#
    1b). 205

    COND:
    around 135 reps

  46. 1st workout with a barbell in over a week, it’s good to have one again!

    BBG:
    1) 145#
    2) 130
    3a) 185, 215, 235, 275, 285
    3b) 125, 135, 145, 155, 155

    Cond: 122 reps
    95# barbell, reg. pull-ups, 30″ box

  47. BBG.
    1) 185#
    2) 165#

    3a) 255#
    3b) 225#

    Conditioning.

    134 Reps
    With 70# DB’s

  48. BBG:
    1) 155# failed 165#
    2) 140#
    3a) up to 235
    3b) 185#
    Protecting a tired back today
    Conditioning: 120ish

  49. 1.) 185
    2.) 165
    3a) 225 for all sets…only weight that allowed for proper form
    3b) 225, 235, 245 for last 3 sets
    Cond. 122 rx

  50. 1) 205.
    Hit 225 and felt knife in hammy during second rep. FML
    2) 185 no fails

    3a) 275
    3b) 185

    No cond.

    2/2/5

    Left hammy is jacked. Fuck….

  51. Had the fighter aircrew PT test right before so that made this workout, we’ll say interesting.
    Snatch – 195, 175
    Snatch pull – 275
    Conditioning – 147. Had to use 50s because nothing else available.

  52. BBG:
    1) 160 (UB)
    2) 145

    3a) 225
    3b) 150, 145×4

    Conditioning:
    *120#PP/Strict pullups
    110 reps

  53. 1) 95-115-135f-125f
    2) 105
    3a) 185-195-205-215-225
    3b) 135-145-150×3

    Cond. 112 total

  54. BBG:
    1) 125#
    2) 115#
    3a) 205, 205, 205, 225, 235#
    3b) 205, 205, 205, 225, 235#
    C: DND

  55. BBG
    1) 175
    2) 160
    3a) 225
    3b) 205

    Conditioning- 110 total
    28, 18, 21, 22, 21

  56. BBG:
    1) 145#….failed 155# 2nd rep
    2) 130# 3/3
    3a) 225/245/255/255/255#
    3b) 175/165/165/165/165#
    C: 45+54+38 = 137 (52.5# DBs)

  57. 1) 155#
    2)138# no misses
    3a)225-245#x4
    3b)135×2-155×3
    Conditioning= 104rx’d
    M/F/S 2/1/1

  58. 26/167#/M/CenEast

    2/2/2

    3RM Pause Sn: 145#
    3×3 @ 90%: 130# 3/3

    5×2 1st Pull: 185×2; 195×2; 205×1
    5×5 BOR: 185×2; 195×2; 205×1

    Conditioning:
    1: 10/10/8 (hand ripped during C2B’s so switched from butterfly to kipping)
    2: 8/7/6
    3: 9/7/6
    4: 8/7/6
    5: 8/8/7
    Total: 115 Rx (43 PP; 39 C2B; 33 BBJ)

  59. 1) 170lb oh ya felt good today.
    2) 150lb. Failed the last rep on the last set.
    3a) 225, 235, 245, 255, 255
    3b) 225, 235, 245, 245, 245

    Conditioning:
    115 reps Rx’d.

  60. 1)185#
    2)165#
    3a) 275, 275, 295, 295, 295
    3b) 225, 225, 225, 225, 225

    Conditioning
    115 reps

  61. Snatch : 113 (missed the third rep at 123 2x
    Snatch work done at 103

    2a) worked up to 173
    2b) worked up to 113

    Conditioning: 107 reps- CTB are getting better.

  62. 1) 65kg
    2) 60kg
    3a) 100kg sets across
    3b) 90kg sets across

    Conditioning
    did a 10 min AMRAP of
    10 db push press (40#)
    10 c2b
    10 Burpee box jumps
    total reps: 110

  63. made up hatch squats from the other day, hbbs, fs
    then pause snatch 185lb, 90% at 165%
    first pull 285
    bor 205

    wod:
    153
    40,33,29,26,25

  64. Bbg: 1)180lbs
    2)165lbs
    3a) 265lbs
    3b)225lbs
    Conditioning: lost count after second round

  65. BBG:
    1) 95, 115, 135 (failed on third pull), 135#
    2) 120#
    3a) 235#
    3b) 185# (Used straps on both, could have done more weight)

    Conditioning:
    15, 12, 10, 10, 12 (used 45#)
    7, 4, 5, 5, 5
    6, 4, 4, 3, 5
    Total: 107

  66. 1. 155
    2. 140 3/3 on the triples
    3a. 235×1, 205×4
    3b. 185

    METCON-
    131 totals reps- subbed strict deficit HSPU for push press. Spine feeling super weird, feels stuck and tired

  67. bbg
    1) 115#
    2) 3×3 100#
    3a) 185-205-215-225-25
    3b) 95-115-125-135-145

    conditioning:
    100-110 reps 45# dumbells and ring pullups

  68. 1) 155lbs
    2) 135lbs
    3a) 215lbs
    3b) 155lbsx2 165lbsx3
    Conditioning
    ( first three rounds with 60lbs DB then dropped to 50lbs)
    125 reps

  69. BBG

    1) 3RM Pause Snatch: 100#

    2) 3X3 Pause Snatch: 90#

    3a) 5X2 Snatch First Pull: 95#
    3b) 5×5 Bent Over Row: 95#

    Conditioning: 127 (16kg KB)

  70. BBG: 1.stopped at 205
    2. 185×3
    strength: 1a 5X2@315
    1b. 5×5@225
    conditioning: 144rx
    also
    5-4-3-2-1
    DL 315
    MU
    5-4-3-2-1
    CJ 225
    HSPU
    5-4-3-2-1
    snatch 135
    burpee bar hop
    13:39

  71. BBG
    1) Pause Snatch (3sec. pause below knee)– 195
    2) 3×3@90%from above– 175
    3a)245
    3b) 185
    CONDITIONING
    131 reps

  72. BBG
    1) Pause Snatch (3sec. pause below knee)– 115
    2) 3×3@90%from above– 105
    3a)150
    3b) 95
    CONDITIONING
    130-ish reps, subbed HSPU for Push Press (6′ tall, need gymnasty work)

  73. 1: 65kg, had 70kg ripped hands
    2. 58kg
    3a) 90kg
    3b) 60kg

    Conditioning 135 (24kg kettlebell)

  74. 1) Missed 175 twice, so 165
    2) 150# all three good
    3a) 225, 245, 255, 265, 270
    3b) 185, 205 for next 4 sets
    Conditioning
    124 total reps

  75. 7/20
    BBG; 1)135#, 2)185#
    Strength; 1)1X10@215, 1X8@235, 1X8@250, 1X8@270, 2a)1×5@170, 1×5@180, 2×5@195, 2b)4×8@165 (off the ground, threw out my bench after shoulder surgery)

    7/22
    BBG; 1)155#, 2)140#, 3a)1×2@205, 4×2@245 3b)5×5@205

  76. 1) 155 x 3 no misses – 165 x 1
    2) 145 -3 x 3 no misses
    3a) 185, 225, 245, 275, 275
    3b) 225, 225, 225, 245, 245
    C) RX – 98 Reps

  77. 1) 110lb
    2) 100lb
    3a) 175
    3b) 155
    C) (16 and 24kg kettlebells, switching every round) 82

  78. BBG: 175
    1) 1/3 @155, dropped to 135 no misses
    2a) 225
    2b) 245
    Cond: 107 reps

  79. 1)115-125#
    2)110#
    3a)205#
    3b)135#
    Cond)93 reps
    #TheOutlawWayAfghanistan

  80. BBG:
    1) 115# Triple
    2) 115# – 115# – 115#
    3a) 225# – 245# – 245# – 245# – 245#
    3b) 165# – 205# – 215# – 225# – 225#

    Conditioning: 102 Reps.
    No 60# DBs. Used 50#s.
    Would have had 109 but had to shit on the last set of burpee box-jumps. (I got 7 reps on every preceding round).

  81. BBG:
    1) 85# (started to lose form so stopped here)
    2) 75#
    3a) 145, 165, 165, 165, 165#
    3b)75, 85,85, 90, 95#

    Conditioning:
    77 reps

  82. BBG-
    3RM pause snatch – 40kg
    3×3 pause snatch 90% – 35kg
    5×2 snatch first pull – 60-70-75-75-75kg
    5×5 pendlay row 65-70-70-65-60

    Cond: 94 reps w/ 2x15kg dumbbells

    MFS – 332

    so motivated after all this games action!

  83. 1) 105# – Kept it pretty light because I’m viciously sore.
    3a) 135, 155, 185, 205, 225

    Cond – 110 reps w/40# DBs

  84. 1) 105
    2) 95
    3a) 185
    3b) 185
    Conditioning-
    5 rounds for reps of:

    20 sec. ME DB Push Press 60/40#- 10,8,10,8,9
    10 sec. Rest
    20 sec. ME C2B Pull-ups- 10,10,8,9,7
    10 sec. Rest
    20 sec. ME Burpee Box Jumps 30/24″- 4,4,4,4,5
    10 sec. Rest

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