I don’t have anything even close to and idea of where to start. This weekend was the single wildest, exhilarating, at-times frustrating, and overall massive event I have ever been to or been a part of. Ladies and gentlemen, shit just got real.
I’ve seen a couple of these lists around on the internetz, so I’ll go ahead and do my own top ten because I’m too tired to be creative. Here’s my first three-and-a-half observations from the 2013 Games:
1) It’s a real sport now — VERY real. The rules, parameters, elements and design of the individual events, or overall competition are completely malleable. This makes the sport completely unique, and eliminates the boredom of many major sports. What was perfected this year, that IMO is more important than anything else—is the clear definition of the events for the spectator.
Lanes with clearly marked stations for each round, multiple barbells with gigantic signs for load, and the constant movement of the athletes as they progress through the event, make the sport easy to follow even for the uninformed viewing public.
Also, while the broadcast is frustrating as hell for a coach to watch (they only show the leaders – or Camille), it’s insanely well done. The rep tickers were only on the ESPN feed, so many of us chose to watch the TVs that were streaming their version, instead of watching live or on the jumbotron.
2) These are some bad mother-f**kers. The haters have been saying the same things for years… “Just wait ’til the football players and ‘real’ athletes start doing you’re sport—they’re gonna crush your exercisers.”
Oh word…? *said with Mars Blackmon accent* (Google the name, children.)
Exhibit A:
Neil Maddox was a professional football player. Justin Allen played Division 1 football at the highest level. Neither of them even made the final heat of the “Zig-Zag Sprint” (horrific name). There is no argument that this event was a test of speed and agility. Any NFL scout or coach, would tell you it was legit. The six men in the final heat included three football players, and three baseball players. That’s it. Those “mid-level D1 guys” are here.
Interesting thought, and topic for a much longer/larger post… Is the reason they’re so good at this sport and were “mid-level” at their former sports, because they were genetically predisposed to not quite have enough type IIb muscle fibers to be great at sports that require a higher concentration of those? Conversely, would that also mean that an elite level “real” athlete could never be competitive at our sport because of their predisposition to the high end of the “quick-twitch” spectrum?
3) The final event(s) were easily the best since “Amanda”, and IMO, the best in Games history. Look, watching humans Deadlift 405/265# (FOR UNBROKEN SETS OF FIVE), then handstand walk 100′, is not just cool—it’s unprecedented. When I wrote “King-Kong” it was almost purely to show off how far some athletes could reach into opposite ends of the spectrum. Fifteen 405# Deadlifts, in unbroken sets of five, and 100′ of handstand walking (again unbroken), is pretty far outside of any traditional paradigm for human performance standards.
Not to mention, the races to the finish were just cool.
3.5) Second most impressive performance of the weekend was Michelle Crawford’s 11.9 on the final of the Zig-Zag (it hurts to even write that name). Not only did that time beat almost half of the men’s times on the first round of the heats, it was only two-tenths of a second slower than Ben Smith’s final heat time of 11.7.
More tomorrow…
Today I’ll begin to highlight all the Outlaw podium performances throughout the weekend. I’ll start with a big one.
Caleb Williams – National Champion – 69kg weight class. Spencer Arnold – Runner Up – 69kg weight class.
Click here to read: Spencer Arnold – 2013 Nationals Summary.
WOD 130730:
BBG
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
2) 3X1 @ 90% of max from above – rest 60 sec.
Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.
Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 70%, 75%, 80% – rest 2 minutes.
Conditioning
5 X Run 800m – rest 1:1
Couldn’t agree more Rudy, I was blown away with the entire Games this year – great coverage, non-stop events, utilization of multiple venues to the max, everything presented like the elite level professional event that it is. My favorite moment was the national anthem + fireworks before the last mens heat on Friday night under the lights, and then immediate 3,2,1,go while fireworks were still going off. I almost shit my pants watching the tension and anticipation for those guys standing there through that!
+1
I just watched it on my computer, but I have to say I share your thoughts. It looked super-professional, the programming was great I thought, even better then 2010. Really broad.
The performances have been ridiculous, what Froning did on that last day…
ANNNNNND Michelle Crawford is 3o-friggin-6 years old…..
Back Squat or HBBS?
Power cleans
Power Squats
I’m very sorry man but what the hell kind of a question is this???
+1^
Jerk Offs
Calm ur tits men. Was a legit question before Rudy changed the post. It originally said “Back Squat”
M/27/5’11″/170#/NorCal
BBG
1) 260#
2) 235# three of three
Strength
1) 230# – 245# – 280# – 300#
2) 180# – 210 – 225 – 240
Conditioning
2:36 – 3:00 – 2:54 – 2:55 – 2:54
The legs felt heavy after the Hatch.
BBG
1) 135kg, working on more foot
transition to stop loading one side of my hip
2) 125kg, no misses
Strength
1) 117/126/144/153kg
2) 96/112/120/128kg
Cond) 3:08/3:16/3:12/3:10/3:04. I think that’s the first time I’ve ever done 5x800m lol
no one wants to do 5×800, especially after squatting. they are the worst!
BBG
1.) 225#
2.) 205#
Strength
1.) 235/255/295/315#
2.) 185/215/225/245#
Conditioning
2:31/2:44/2:30/2:52/2:29
BBG:
1) 2 Clean Pulls + 1 C&J @ 275
2) 3X1 @ 250
Strength:
1) HBBS:
1X8@265
1X8@285
1X6@325
1X6@345
2) Front squat:
1X5 @ 225/245/260/275
Conditioning: 5 X Run 800m – Done
1) 295
2) 265
1) 265,285,325,345
2) 225,255,275,285
C) 3.21,3.24,3.26,3.20,3.10
About 5 minutes rest from front squats to the runs. Took the first 3 to just get the legs loose! Short for time so rest times were 2.30 on all rounds.
Damn Drank, some weight and some wheels! … AWESOME!
And trying to keep up with Kyle on everything = I’m tired = getting left behind!
#TheOutlawWayAfghanistan
Apparently I am sleep deprived! Dank is not Drank! But Dank can haul some serious ass! Drank is still super awesome though!
Man, I’m just trying to keep up with you! Nice job on the BBG
BBG:
1) 2 Clean Pulls + 1 C&J @ 225 PR
2) 3X1 @ 205 2/3
Strength:
1) HBBS:
1X8@195
1X8@210
1X6@240
1X6@255 (hard/dizzy afterwards)
2) Front squat:
1X5 @ 135/160/170/180
Cond – 3:32/3:37/3:27/3:27/3:22
BBG
1) 92,5 kg
2) 82,5 kg
Strength
1) 100 kg – 110 kg – 125 kg – 132,5 kg
2) 94 kg – 107,5 kg – 115 kg – 122,5 kg
Conditioning
3:07/2:57/3:00/3:08/3:13
1) 255lb
2) 235lb
HBBS: 240, 275, 295, 315 (ouch)
FS: 205, 225, 235, 245
Conditioning: Only had about 10 minutes so I did 3 rounds of 400m run, 15 TTB, 20 KB snatches (55lb)
1 & 2) Later hopefully
Str
1) Done off 405 (felt really good today)
2) Done off 345
Cond:
3:10 – 3:05 – 3:10 – 3:16 – 3:10
Traveling to Seattle (from NYC) this weekend Aug.2nd and 3rd. If you know of any Outlaw friendly boxes downtown please let me know. I’m a full-time coach looking to workout during off peak hours. Thank you.
BBG:
1) 275#
2) 3X1 @ 245
Strength:
1) HBBS:
1X8@315
1X8@345
1X6@385
1X6@415
2) Front squat:
1X5 @ 245/285/305/325
Conditioning:
3:40, 3:34, 3:30, 3:24, 3:20
Each one got easier as my legs got looser.
c+j 225
90% 200
hbbs(405) only got 4 reps on last set
front squat (320)-done
con
3:30, 3:33, 3:37, 3:34, 3:32
Rudy, and other Outlaws, I am moving to the Northern California area near San Jose/Oakland. Leaving my brothers at Shenandoah CrossFit is the hardest part of this move. I need to find an “Outlaw Approved” box that I can continue to train, improve and keep Regionals 2014 in my sights. Any advice? Thank you in advance!
Bbg: 1) 240lbs
2) 215lbs
Strength: 1) off 350
2 off 155
Conditioning: hockey tonight
Strength 2 should read 255
BBG:
1) up to 205 ( 25lbs off best c&J)
2) 185 no misses
Strength
HBBS off 305
F sq off 250
Conditioning: done.
Smoked from yesterday!
BBG
1) 265
2) 240
Strength
1) 1 x 8 @ 235, 255
1 x 6 @ 290, 310 (Failed 6th rep @ 310)
2) 170, 200, 215, 230
Cond – Later
BBG:
1) 195#
2) 180#
S:
1) 245, 265, 300, 320#
2) 185, 215, 230, 245#
M/17/155#
BBG:
1) 205#
2) 185#
Strength:
HBBS) 205-220-250-265
FS) 160-190-200-215
Conditioning: Done – No exact time, but I would guess it was around +/- 15 sec. from 3:00 on average.
BBG:
1) 275# (felt good)
2) 245# (no misses)
Strength
1) 295, 318, 365, 386
2) 220, 255, 275, 292
Conditioning: I hated my life but finished. Started at 3:25 and progressively got worse.
BBG: 15min; 270#
3×1@90%; 245#
Strength: HBBS:
1×8@65%; 295#, no misses
1×8@70%; 315#, no misses
1×6@80%; 360#, no misses
1×6@85%; 385#, no misses
Front Squat
Normally dont go out of my programming Rudy, however, I felt really good today for A go at my first PR attempt at FS in over 10 months…OLD PR 335#, NEW PR 365# had enough for 370# but got overzealous and went for 375#, bailed, and then went down for a third attempt at 370# and bailed.FML, Ill hit it next time!
http://www.youtube.com/watch?v=1exMERG-l0s&feature=share&list=UUdgJxVvWzL74fK4SLbFf-DA
Cond: 3:38; 3:32; 3:35; 3:38; 3:35
Nice work Mikey. Looked effortless. Wish I could say the same about your 800m’s…bahaha!
BBG:
1) 165# – 175# – 185#
2) 170 – 170 – 170
Strength:
1) 190# – 200# – 230# – 245#
2) 145 – 170 – 180 – 190
Conditioning:
3:45 – 3:44 – 3:43 – 3:40 – 3:38 (@ 1,790 m elevation)
Did handstand walk practice during rest. PR 4.5m. (It felt like I was up there for hours haha)
BBG:
1.) 250 ~ 90%
2.) 225 ~ 3/3
Strength:
1.) 205×8, 220×8, 250×6, 265×6
2.) 180×5, 210×5, 225×5, 240×5
Conditioning: sad
3:05, 3:06, 3:11, 3:12, 3:05
BBG:
1. 240#
2. 215#
Strength:
1. Based off 350# no misses
2. Based off 300# no misses
Conditioning:
Done with average of 3:22. Fuck this. Achilles/Heel Cord soreness still isn’t worked out from previous injury. I’ll stop using that as an excuse when I stop worrying about it blowing out on me.
BBG: 205
185 (I was super fast on these it was amazing)
Strength: HBBS based off of 325#
FS: off of 295#
Cond: bout to head to the track 🙁
2:28. Fuck you Rudy I had to use my inhaler twice
bbg
1)280
2)250
str
1)265,290,330,350
2)215,250,265,285
ouch
cond
done all around 3:00
With all this squatting I’m noticing my knees are pretty sore the same day I squat. Would you guys recommend knee sleeves? Do a lot of you use them?
Hey JRB,
When we did heavy squatting, like Smolov, I used the original Rehband blue knee sleeves. However, I have now weaned myself off of those during the actual squatting and Oly lifts. I do put them on before I go to the gym to get my knees warm and all through my warm-up. I also wear them as recovery sleeves on rest days. Not sure if they help, but they definitely don’t hurt. Hope this helps.
BBG:
1) Did not do rx’d due to right arm injury. Did 5 x 2 Clean Pulls @ 265
Strength:
1) HBBS: 205-220-250-270
2) Front squat: 150-175-190-200
Conditioning: Later
Got the 800’s in today:
4:07 – 4:19 – 3:58 – 4:01 – 3:55
BBG:
1) Did not do rx’d due to right arm injury. Did 5 x 2 Clean Pulls @ 265
Strength:
1) HBBS: 100-108-124 ,didnt do last set, set of 124 felt heavy. Probably because I slept like shit & only ate half the req calories yesterday
2) Front squat: skipped ,back pain
Conditioning: 30 minutes conditioning of the box’s wod (row,WB’s, burpees)
1) 225, failed jerk at 245
2) 215
HBBS: 275, 295, 340, 360
FS: 210, 245, 255, 275
Cond later hopefully
BBG:
1) 2 Clean Pulls + 1 C&J @ 185
2) 3X1 @ 165
Strength:
1) HBBS:
1X8@180
1X8@210
1X6@240
1X6@255
2) Front squat: 1X5 @ 135/160/170/180
Conditioning – Completed
BBG:
1) 120 kg
2) 110 no misses
Strength
1) Did 20 @ 60 , 15 @ 80 and last 10 @ 100, back hurts.. 🙁
2)Fs based on 140, no misses
Conditioning: 3:47, 3:23, 3:12, 3:13, 3:13
BBG
1) 245
2) 220
STR
1) off 395
2) off 335
COND
3:40-3:39-3:37-3:41-3:37
BBG
1) 160# (-5off pr)
2) 3×145#
Strength:
1) 160/170/195/210
2) 125/145/160/170
Conditioning: DND
BBG:
1. 235#
2. 210#
Strength:
1. Based off 340# no misses
2. Based off 300# no misses
Conditioning:
Done with average of 3:13….holy shit I am sore!
BBG
1) 335
2) 302
Strength
1) 335/361/412/437
2) 243/283/303/324
Conditioning
2:44/2:57/3:01/3:08/2:57
(Subbed Rowing for Running)
BBG
1)265
2) 240
Strength
Hatch 3.1– hit 1rep on the 3rd set of Front Squat, then missed all the 4th set.
Conditioning
will do tonight
BBG:
1) 265 (had 275 failed jerk, but 275 was a PR clean).
2) Instead of this part I tried to find a 1RM Clean and Jerk because I was feeling good and hit a 285 clean and jerk (20 pound PR), and a 300# clean FINALLY, (35# PR!)
Strength:
HBBS
1) 1x 8 @ 275
2) 1x 8 @ 295
3) 1x 6 @ 335
4) 1×6 @ 360
Ft. Sqt
1 x 5 @ 225
1 x 5 @ 240
1 x 5 @ 260
1 x 5 @ 275
no misses
Conditioning:
2:51.1 , 2:43.5, 2:55.1, 2:59.7, 3:07.7
BBG
1) 250- that’s a PR for 1RM C&J, not to mention the 2 pulls before it!
2) 3×1 225
Strength
1) 235, 240, 275, 295 (only got 3 reps on the last set)
2) 145, 170, 185, 195. These felt fast and strong
Conditioning
5x500m (decided spur of the moment to do these over lunch break before I went home to do everything else, had to guess on distance) Every set stayed constant at 1:52 +/-3 sec
BBG
1) 195
2) 185
STR
1) Off 300. Did last set at 80%
2) off 245 got 3/5 on last set
Cond.
3:22,3:20,3:20,3:30,?
Phone died before I finished last run. Pretty sure I was on pace for sub 3 but we’ll go with 3:25.
BBG:
1) 205
2) 185
Strength:
1) Off 325 (-10 1rm)
-last set was difficult.
2) Off 275
Conditioning:
3:07
3:11
3:15
3:16
3:10
BBG:
1) 155, 185, 205 (Moved hands out wider as suggested from a friend, worked wonderfully)
2) 185
Strength:
1) 235, 255, 290, 310
2) DND
Conditioning:
4:00, 4:29, 4:29 (Ran out of time at the gym)
BBG:
1) 235#
2) 215# (no misses)
Strength:
1) Off 355#: 230#, 250#, 285#, 300#
2) Off 280#: 165#, 195#, 210#, 225#
WOD- ~ 3:20/800m Rx
No BBG today (Gamekeeper’s Thumb. It’s a thing.)
Strength:
220-235-270-285
185-210-225-240
Conditioning Later.
BBG:
-did yesturdays snatch and cleaned last night
-2 pos. snatch @215
-3×1 @195, no misses
Strength:
-HBBS off 390- no misses, (good stuff)
-FS off 315- no misses, (miserable)
MetCon:
5x800meters- did not time but was awfull
26/170#/M/CenEast
2/2/2
1RM Complex – 2xCln Pull + 1 C&J: 185; 205; 215#
3×1 @ 90%: 195# 3/3
HBBS: off of 320#. Done.
FS: off of 260#. Done.
Conditioning:
1: 3:15
2: 3:17
3: 3:16
4: 3:17
5: 3:20
Complex: 225, missed jerk at 235…
Complex 3×1 @ 205
HBBS: 8×245 8×265 6×300 6×320(PR, Ive never hit 315 for 3. Always failed the 3rd. Fuck yes.)
FS: 1×5 @ 195,225,240,255
Cond: 3:19, 3:30, 3:50, cramp city. 10min bicycle and roll out. Ow.
BBG
1.) 240#
2.) 215#
Strength
1.) Off 380#
2.) Off 325#
Conditioning
2:44/2:42/2:51/2:51/2:49… on a road that has an incline. sucked balls
39M/192#
BBG:
1) 209#
2) 90kg
strength:
HBBS: 205#/225/250/270
front: 165#/185#/205#/215
cond: dnd
1) 235
2) 215 3/3
HBBS- Based off 325
Front squat- Based off 285
Conditioning- 2:36, 2:47, 2:57×3
Not a lot of time today so only did squats
HBBS: 190#, 210, 235, 250 (only made 2 reps)
FS: 140#, 165, 175, 190
1) 250, clean pulls and clean only, no jerk cause of shoulder
2) 225 – 3/3
HBBS- Off 350
Front squat- off 290
Conditioning- done
1) 85kg
2) 75kg
3) off of 315
4) off of 250
Conditioning – 3:15, 4:00, 4:00, 4:00, 3:15…on a treadmill.
1) 155#
2) 140#
Hbbs 140/150/170/180
Fs 105/120/130/135
Cond 2:42/2:36/2:40/2:34/2:30
1. 225#
2. 200#
3. dnd
cond 2:50/2:50/3:02/3:06/2:40
my part 1. I am pretty sure my cnj sucks and i’m not getting full extension. any thoughts?
http://youtu.be/BlMHiamhFnY
1) 175#
2) used 160# no misses
Squats completed as prescribed.
800s:
3:19
3:16
3:18
3:22
3:24
1) 175#
2) 3×1 155#
strength
1) back squats off of 215#
2) front squats off of 200#
runs: did 3 due to time:
2:53-3:02-2:56 ow
1) 210lbs
2) 185lbs
HBBS@ 215lbs/230lbs/255lbs/270lbs (a little spot on the last rep @270)
conditioning
2:50
2:58
2:53
2:57
2:42
4/5/2
BBG:
1) 215# wrist pain today
2) 195
Strength:
1) Off of 315
2) Off of 250
Cond: 3:15-3:24
BBG:
1) worked up to 205lbs 225(f)
2) @ 185
Strength:
HBBS: 240,260,295,315
FS: 175,200,215,230
Conditioning:
Done…. Average time was around 2:50
Question:
I am sure that I am going to get a lot of trolls but its a serious question… Does anyone else suffer from shitty lockout at the top of a jerk? What would be some good recommendations to help fix this problem..
#DN
I try to focus on really pushing my head forward and through the instant the bar passes my head. I can tell a huge difference if I’m not totally concentrating on it. Try and exaggerate it.
1) 280
2) 255 no fails
Squats off 340. No fails, last set was fun.
Front squats off 315 + 10 lbs.
no fails.
Runs:
Dog shit.
3:16
3:28
3:43
3:57
4:05
Fat and slow.
2/2/2
1) 180 (25lb s under my 1RM C&J)
2) 160×3 No Misses
3)Done
4) Done
Home Box’s Cond
BBG
1) 245
2) 225
Strength
1) 235, 250, 290, 305
2) 175, 205, 220, 230
Conditioning
1)2:44
2) 2:50
3) 2:55
4) 2:55
5) 2:56
1) 335 – 10 under PR. Never hit anything close to this on anything but a 1RM testing day.
2) 300 easy.
1) Based of 540. That last set at 460 was pretty rough.
2) Based off 400. Easy.
Conditioning –
All runs between 2:45 and 3:00. Not on a track and probably a bit short.
1) 215
2) 195
1) Based off 335
2) Based off 300
Conditioning –
Between 3:05 and 3:40. Not on a track and probably a bit short.
255#
230#
375#
315#
1 270
2 3@245
strength
1. 270 290335 355 last set was horrible
2. 225 250 265 285
conditioning
2:57
2:56
2:58
2:57
2:56
BBG
1) 225#
2) 205#
Strength
1) 220,235,270,285# Holy heck on that last set
2) 165,195,205,220# Holy heck again on that last set
Conditioning
timer malfunction, 2:55,2:49,2:56,2:49
TheOutlawWayOkinawa
By the way it was fun training tonight with a few members of the runner up team at the Asia regionals, Misawa Crossfit, some great people dedicated to a sport we love.
1) 245#
2) 205# no misses
strength
1. 275, 295, 340, 360 (last 2 reps were in the ‘not pretty’ category)
2. 195, 225, 240, 255
conditioning:
3:29
3:05
3:18
3:04
3:26
Every run had some section of uphill in it. fucking colorado terrain
BBG
1) 210
2) 195
STR
1) off 335 did last 6 in 2 sets or would have failed I’m pretty sure
2) off 260
1) 185#
2) 165#
HBBS: 170, 180, 210, 220
FS: 135, 155, 165, 175
Cond: completed
BBG:
1) 225#
2) 205#
Strength:
Complete off 380# and 300#
Conditioning:
Complete – 3:00 plus or minus .
1) 235#
2) 215# no misses
3) HBBS 225, 240, 275 (very hard), 295 (2, 1, 1, couldn’t get the last 2)
4) Front Squat 170, 200, 215, 230 (felt like proper weights)
Cond: only had time for 2, 3:12 and 3:11
BBG:
1) 148
2) 133
Strength
HBBS – Off 263
FS – Off 220
Conditioning – Done, not sure on times. After those squats, my legs were kinda dead.
BBG
1) 225
2) 205
Strength
1) Done based on 95% of 285
2) Done based on 95% of 275
Conditioning
2:56, 2:52, 2:45, 2:56, 2:54
BBG
1) 165
2) 150
Strength
1) 153, 165, 188, 200
2) 135, 151, 162, 172
Conditioning (was hard) 3:25, 3:33, 3:36, 3:39, 3:50. On the street, with multiple turns.
BBG
1) 245#
2) 205# three of three
Strength
1) 230# – 250# – 285# – 305 x 3 (legs were toast)
2) 195# – 205# – 235# – 250#
Conditioning
Will be doing shortly…
BBG
1. 210#
2. 190#
Strength
1. 205# – 225# – 240# – 255# – 255#
2. 170# – 200# – 210# – 210#
Conditioning
3:20 – 3:10 – 3:00 – 3:00 – 2:56
1. 125
2. 115
125/135/145/145
90/105/115/120
800’s: all in the low 4’s
BBG
1) 225, missed 250. Doing a better job with hip extension and patience
2) 205.
Strength
1) HBBS: 280,300,330,350 rested 2 minutes. Was difficult
2) Front squat: 210,235,250,260
Conditioning:
Did 400’s with burpees-had to be at work/cut short due to time
BBG
1) 255 – stayed light. really working on staying behind the bar and not letting it pull me forward.
2) 235
STR
1) 265,285,325,345×4
2) 200,235,250,265
COND
3.00
3.13
3.12
3:20
3.32
BBG 1) 205#
Strength 1) 200, 215, 250, 265#
Strength 2) 190, 205 (75%, 80%)
Cond – 3 X 800m run – 3:28, 3:36, 3:45
You just gotta love Outlaw Tuesdays!
BBG-
1RM 2 clean pulls + 1 clean + jerk – 72,5kg
3x1x65kg – done
HBBS – 8×72,5 – 8×77,5 – 6×87,5 – 6×92,5 – done
FS – 5×55 – 5×62,5 – 5×67,5 – 5×72,5 – done
5x800m run – 2:58 – 2:57 – 2:58 – 3:01 – 3:02 – 3 min. rest
MFS – 273
BBG
1) 225 missed jerk@ 235
2) 205
Strength
1) 235-250-290-305
2) 170-195-210-225
BBG :
2-Clean Pull + Clean and Jerk 1RM : 245#
3×1 @ 220#
Strength :
BS : 1×8@225#, 1×8@265#, 1×6@300#, 1×6@320#
FS : 1×5@195#, 1×5@230#, 1×5@245#, 1×5@260
800m x 5 (1:1 rest)
1st: 2:46
2nd: 4:17
3rd: 4:43
Cramped towards the end of the 3rd round. Could not continue.