WOD 131019:
BBG
1) 15 minutes to establish a 1RM Snatch.
Conditioning
“Outlaw CrossFit B4B Championship Event”
This is one continuous piece:
1 minute ME Clean & Jerks 135/95#
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks 155/105#
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks 185/120#
2 minutes ME Target Burpees 6″
1 minute ME Clean & Jerks 225/150#
M/27/170#
BBG
1) 270#
2) Done
3) 275#
Strength
365# PR (+15)
1) 255 (NO PR … took about 30 attempts … BLAH!)
C) 16 @ 135, 70 split jump, 11 @ 155, 19 C2B*, 6 @ 185, 20 Burpee**, 5 @ 225
*elbow still a pain, no negatives, so did single reps (touch chest & drop from bar)
**lateral hops over bar due to space constraints
Biggest turnout ever for TOW Bagram Afghanistan! One guy made my day when he asked if I was running a full on class now. Now don’t laugh, it was only 6 people but we were all slamming bars trying to hit some PRs. Awesome!
#TheOutlawWayAfghanistan
#BagramOriginal
Not to mention it we are up to 12 following Outlaw here on Bagram alone.
M/40/185#
BBG
1) 125# (5# under PR)
Conditioning
13 @ 95#
67
6 @ 105#
17
4 @ 120#
15 (Jump over the barbell instead of target burpees)
2 @ 150#
127 total reps
Added in some front squats after conditioning worked up to 215# 1RM (10PR)
#TheOutlawWayAfghanistan
Actually 20 on the pull-ups, not 17
Snatch 85kg, good tries 90kg.. still changing the technique to a better one. And got some technique tips from mikko salo.
WOD
10 clean and jerks
50 split jumps
8 clean and jerks
23 C2B (and the wall comes..)
5 clean and jerks
19 burpees
3 clean and jerks
All RX weights and movements (target etc)
And threw up a bit when I read that wod in the morning..
Snatch: 195 (weak)
Cond:
14 C&J @ 135
50-60 split Jumps
9 C&J @ 155
32 PU
5 C&J @ 185
20 Burpees
3 C&J @ 225
Yuck
1) 175 (-10.I PR’d by +5 last week and tried a few attempts at 190. couldnt get under anything, was hoping for more after my 220 snatch balance yesterday)
Conditioning:
135×10
Double UndersX lost count
155×8
Pullupsx20 ( started to slow down A LOT here)
185×3
Burpeesx 16
225×2 with one miss in between them.
Rested five minutes and did ‘Amanda’ + some extra midline work.
I had no idea what a split jump was supposed to be and subbed DU
1) 190 -10
Cond: 175 total reps lost track of individual
M/ 29/ 5’8/ 150#
BBG
1) 135#
Conditioning
15 @ 105#
70
7 @ 125#
25
4 @ 155#
17 (Jump over the barbell instead of target burpees)
2 @ 195#
140 total reps
#TheOutlawWayAfghanistan
39M/189#
1) 155#, (pr-10) form improving
cond: 8/50/3/15/0/25/0 = 101
BBG:
1) 230#
Conditioning
233 total reps (15-150-8-22-5-15-3)
The weekend continues to plague my numbers. Gotta figure something out…
1) 205 (-40)
Conditioning: 165 Total reps
12@135, 75 split jumps, 8@155, 40 C2b, 6@185, 20 Burpees, 4@225
1) 150 -5# from pr
2) skipped low back fried from yesterday ran 2 miles really slowly
BBG:
230 ~ 94%
Conditioning:
10/62/6/35/3/23/2 = 141 Rx ~ (too slow changing weight on bb and weak 1st rd)
M/18/160#
BBG: Just did some heavy hang snatch doubles.
1) 3 @ 155#
Conditioning: 132 reps
BBG:
185#, -30#
Cond:
Tomorrow.
Bad day at the office.
Cond:
13-73-5-23-3-20-1
138 total reps
BBG: 1) 195
Conditioning: 119 reps. Messed up the time at split jumps, did 1 mins, didn’t realize till 225, so did 2 mins @225
Snatch 225# (30 below PR) sucks a lot.
135#: 12
Jumps: 61
155#: 8
C2B: 28
185#: 6
Burpees: 27
225#: 4
Swim 1km
BBG
1) 195# (+10 PR)
Conditioning
15 @ 135
60 Box Jumps (subbed for split jumps)
10 @ 155
35 Pullups
5 @ 185
30 burpees
0 @ 225
Weightlifting
Snatch: 80 (tie PR)
C&J: 100 (-15), failed the jerk @ 110 & 120
5kg PR on the clean though
Conditioning
Different
BBG:
1) 205# (10# PR)
WOD: 142 reps Rx
135#- 12
SJ-70
155#- 9
C2B- 30
185#- 4
Burpees- 20
225#- 2
bbg
1)255 PR from floor +10, ties hang PR
cond
later
kept track of the important part, the barbell, not that gross bodyweight stuff
12-10-8-4
Snatch: 205# (-5) was SOO close on 215#, missed once in front and then through it behind me on the next attempt. Got it next time.
Cond;
C&J 135: 12
Split Jumps: 70
C&J 155: 6
Pullups: 32
C&J: 2
Burpees: 17
C&J 225: 1
Total: 130
BBG:
1) 225# (felt good, still -10# from max, but I’m battling this wrist thing still)
Conditioning: 154 Reps, Rx
Decided to test the dead lift today as well… nothing crazy, just gave it a few reps: 1RM dead lift, 485#
1) 155-175-185-195-205-215-225(f)
Cond: 178 reps
A) 210lbs PR!! Been stuck at 205lbs for a while. Felt great
B) Lost count but only completed 1 @ 225. Legs were toast
1) 145# (-15)
Cond: 12-56-7-23-7-21-3
1) 165#. Failed 175 three times; pretty close on the last attempt but ran out of time. Will get it next week.
Cond – 12, 62, 6, 20, 2, 20, 1
119 total reps
No way I could have hit a 225# C&J at the end of a conditioning piece before getting on Outlaw. So thanks.