130810

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This lift deserves it’s own post. Great lift, Jeremy – work of art.

Jeremy Mghenyi – 280# Snatch:

WOD 130810:

BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

5 rounds for time of:

50 Airdyne Calories
5 Snatches (any style) 185/120#

Note: If you don’t have an Airdyne, sub Row for 75 calories.

41 thoughts on “130810”

  4. BBG.
    1: 85 kg
    2: 120 kg

    Strength.
    1:150kg x3

    Conditioning.
    Left out as hand was torn from snatches.

  6. 1) 255 (5#s off PR … amazing how 265 felt glued to the floor)
    2) 315 (matched PR)
    S) 315
    C) 30.50 (used rower … would have love to dyne instead)

    #TheOutlawWayAfghanistan

  7. 1) 205lb
    2) 265lb (both tie PR, not dissapointed – felt very tired from the start today)
    FS) 275

    Cond) only had time for 3 rounds. Took around 18-19 min

  9. 1) 105 (matched PR)
    2) 135 (matched PR)
    S) 175 (PR)
    C) 39:30 w/ 95# on the rower

    #TheOutlawWayAfghanistan

  10. 1) 225. PR tie that I haven’t hit in 3 months

    2) 285 still missed the jerk on 305

    Cond
    Capped at 20 min and made it through 2 rounds + 50 cal rx on AD

  11. 1) #205 Snatch Failed but close (200 PR two weeks ago)
    2) #260 C&J Failed but not close (#265 PR)
    3) #255 3 RM Front Squat (up 10 lbs in two weeks)

    Metcon:
    15:45. No way in hell I was doing close to 185 snatch, so I did 135. Probably should have done #150, but it still was a great burner. Averaged 2:10 on bike for each round of 50 cals.
    Am trashed from the week- great programming.

  12. M/17/155#

    BBG:
    1) 175#
    2) 225#

    Strength:
    1) 225#

    Conditioning: Had to to a different metcon, didn’t have enough time.

  13. Shitty strength day. Wasnt pleased.
    145# ugly snatch
    195# CJ

    Conditioning:
    27:00 exactly
    *AD doesn’t have a calorie counter so I stayed on for 4:00 each round. Power Snatched them all, 2 misses*

  14. BBG:
    1) 185# (previous full squat snatch pr was 155#)
    2) 215# (previous was 205#)
    S:
    1) 265#

  15. 1) 125# (-15#)
    2) 175# (+10# PR), 185# clean (+5#PR), jerk was so close….just freaked out :))))
    3) 205# (+5# PR).

    Conditioning: DND :/

  16. 265 Snatch. Went for 275 once and missed just to go right up to 285. Also missed that a couple times
    No CJ
    Cond: 20:28. Used 205 for the whole WOD. Fun.

  17. BBG:
    1.) 205 ~ 85%
    2.) 255 ~ 92%

    Strength:
    260~86%, 270x2f

    Conditioning:
    As Rx 29:26 ~ all PS w/straps

  19. BBG:
    1) 170
    2) 225

    Strength:
    265 (getting on my toes too much, need to stop chasing the weight.)

    Conditioning:
    *135# PS’s
    19:23
    -miserable… anyone rx’ing this is admirable. PS just out of curiosity, at the competition will the AD workout be on one of the older models, or the new one because I have heard there is a significant difference in output/cals on the new one.

  20. BBG
    1) 195
    2) worked up to 225 with just the clean. Shoulder has been bothering me this week so wanted to save it for the conditioning
    3) didn’t have time

    Conditioning
    29:48. Only 2 misses and all full snatches. Pretty pleased with this

  21. 1) 245
    255f x 3 just a lil out in front.
    Felt awesome today.
    2) 295
    305 clean PR

    3) 275- did this for prob 7 sets.
    Hit 295 for 1 3 times. My squat is retarded

    3/4/4

  22. Snatch – 255# (Didn’t miss a lift until 270#) Tried 270# 3 times to set a new Pr. Probably too big of a jump.
    Clean and Jerk – 290# Why does my clean and jerk always suck after max snatch? (15# off of Pr)

    Front Squat – 1RM was 365 last time I did 1RM. Been following Outlaw religiously since a month prior to Regionals and hit 365# x 3 today. This programming works. My snatch has jumped from 225# to 265# since last September when I started following this program off and on.
    http://www.youtube.com/watch?v=0DJE5dEhxQ4

    Conditioning: Got talked into doing Crossfit Open WOD 11.5 today. Terrible workout but did better then 2011
    15 min amrap
    5 power cleans @ 145#
    10 T2B
    15 wall balls

  23. M/27/170#

    BBG
    1) 215# (-5#)
    2) 270# (-5#)

    Strength
    1) 285# x 3 PR!!!

    Conditioning
    Later this evening. Too tired after BBG and Strength.

  24. 1) 255 (-20 from PR)
    2) 310 (-15 from PR)

    Strength
    1) 310 (-15 from PR)

    Conditioning

    – Only had time for 3 Rounds so did the 75 calorie row and 205/215/225 on the snatches. Best snatches of the day.

    21:00 with no misses.

  25. 3/7/2
    BBG:
    1) 165, missed 180 3x…landed with weight on toes
    2) 235, missed 250 2x

    Strength:
    235…tired

    Cond:
    Did the 30-20-10 PU/Burpee work I missed

  26. BBG
    1)190
    2)240

    Strength
    255

    Conditioning
    24:27
    Used 165#
    Just purchased my airdyne and this was my second time using it.

  27. Rudy my friend and I used the Smolov program and both PR +40lbs so needless to say we are happy with the results. Is there a Smolov equivalent for clean and jerk?

  28. BBG
    1) 245# pr
    Missed 265 twice
    2) 305# (-10 of pr)
    Missed the clean on 325

    No strength
    Different wod

  29. 1) 155 from Hang….need to re work my form from the floor because my hang is getting stronger than from the floor. (-2.5 PR)
    2) Hit 185 then went to 205 (Previous PR) and just couldnt get it
    3) FS- 195×3 200×2 and missed the 3rd rep

  30. Snatch: 195# (10# below PR but +5 from last week)
    Clean: 250# (match last week)
    Front Squat: 260# (PR!)
    Cond: Scaled to 50 cal row, 155# snatches and only had time for 3 rounds. Still took 19:21, had to move between two different rooms in the gym.

  32. F/49/160#

    1.) 133
    2.)163
    3.)180
    C.) scaled to 5RFT:
    50 cal row
    5 snatches at 115#
    34:30

  36. Did not perform well today.
    1) 155#
    2) 215#
    Str – 215#
    Cond – 75cal rows, 25:00 cap
    3 Rounds + 26 cals

  37. BBG-
    1) 50kg
    2) 70kg
    3) 70kg

    WOD:
    5 rounds
    3 min. Spinning all out
    5 snatches 40kg
    –> 22:09

    MFS – 392

    slept horrible the last two nights, weather is a disaster, ate like a pig! what can I say, I had no juice at all.

  38. BBG :
    1RM Snatch : 205# (+0)
    1RM C&J : 275# (-10)
    3RM FS : 305#(+0) 315(f)

    Conditioning :
    5 rounds
    75 calorie Row
    5 snatches @ 185#

    47:11 RX’d

    I’m pretty sure I meat headed on this one forcing the 185# but the challenge felt necessary. Missed 3-5 times every round. Paced too much on the row too, but now I know better. Just glad to be back training.

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