131030

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Here it is, boys and girls. The Para Bellum Series, at…

Outlaw CrossFit
Mar 28th – 30th, 2014
Alexandria, VA

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WOD 131030:

BBG

1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00

Strength

1a) 4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028 – rest 60 sec.
1b) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 60 sec.

Conditioning

3 rounds for time of:

100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

48 thoughts on “131030”

  3. Spencer’s post says 94% of Day 1 for squats. I interpreted that as day 1 of the cycle since it’s his baby. Clarification?

    • @Greg – No, it’s 94% of what you used on Monday, October 28th.

  4. BBG:
    1) 148#
    2) 180# (missed second jerk on last two sets)
    S: (only completed 2 sets)
    1a) 202#
    1b) 20# for 1 min, 40# for 1 min

  6. Felt great today.
    BBG:
    1) 150 for three sets ( this was tough, but i liked it)
    2) 180 for one set, last two at 190 ( push jerk is feeling less awkward)
    Strength
    1a) Squats @ 155
    1b) buddy wanted me to bench with him so i narrow gripped up to 200×8
    Conditioning:
    13:54 rx’d
    The plastic covering on my rope is broken and keeps getting caught on my shoes, I was lucky to string together like 15 double unders at once.

  7. BBG:
    1) 192# (couple missed snatches, no failed OHS)
    2) 225-235-240#

    Strength:
    1a) 220# (had to break-up the last set of HBBS)
    1b) 3×45#; BW

    Conditioning:
    15:43 – snatches were easy, everything else felt like it was being done in quicksand

  8. BBG:
    1) 75kg
    2) 85kg
    Strength:
    1a) 195#
    1b) Handstand Holds: 60s, 45s, 32s, 35s
    WOD- 14:09 Rx

  9. 1) 105, 95, 95
    2) 155
    A) 145
    B) 45, 55×3
    Cond) 14:07 w/ 95# and 125 singles

    #TheOutlawWayAfghanistan

  10. BBG:
    1) 175
    2) 205

    A) 195
    B) Nobody to help with weight so did bodyweight

    Cond: Ran out of time and after the squats I dont think I would have possibly had the energy. Will try to get back in later today or tomorrow on our rest day.

  11. 1) 180
    2) 215

    FS/BS 175

    No time for conditioning. Did some DUs though. Next week will be back to 100%.

  12. BBG:
    1.) had to operate at ~75%. Snatches have been off this week. Lacking extension and speed

    2.) @80%. No misses

    Str:
    1a.) @205#. No misses
    1b.) 35# x 45secs/45# x 50secs x 2/45# x 45secs

    Cond:
    Later

    *can’t recover lately. This cycle is killing me. Need to fit more sleep in somehow

  14. M/37/205
    So Army PT test today. Push-ups and sit-ups maxed. Ran the 2 miles in 13:30. Pretty happy with that since only 2 guys outran me and I doubt the could back squat the bar. Outlaw is amazing !! Gonna try and get the BBG and squat work this afternoon. Can’t puss out of the squat pain!!

  15. Crappy day felt sluggish ,quads are sore as fuck! Lol
    1) worked at 65-70%
    2) worked at 60-70%

    1a)2 sets done
    1b)2 sets done

    Worked on double Unders
    *Needed to recover today

  17. BBG)
    1)185, no misses
    2) @80%, no misses
    Strength
    1) 225, ub
    2) 225me close grip bench…nobody to add weight
    Cond: 12:17Rx

  20. BBG
    Light work w/ jacked up wrist.

    Strength
    1a. 205#
    1b. 0#, 15#, 25#, 35#

    Conditioning
    11:24

  21. BBG:
    1) 145
    2) 175-185
    -I like these kind of complexes, hope theres more.

    Strength:
    1a) 190
    1b) All by my lonesome…did 4×5 weighted ring dips+ME: #35+29 strict

    Conditioning:
    14:28…gross

  22. bbg:
    1) 125#
    2) 142.5-147.5-152.5

    strength:
    squats 130#
    skipped holds

    did outlaw cf conditioning with 95# power snatch 75% of 1rm 12: 40

  23. Conditioning:
    11:47
    Splitting the conditioning to the afternoon has been working so far even with lack of a warmup

  24. BBG:
    1.) 195 ~ (2/3, 3/3), (3/3, 3/3), (2/3) (1/3 pissed off did it again 3/3)
    2.) 220 ~ 85% ~ (3/3)

    Strength:
    1a.) 195 ~ 80/80
    1b.) 45 ~ 45 sec

    Conditioning:
    12:46

  25. snatches 165
    c+j 205
    squats 220
    ring holds 45#, 1min each, ooh thats new. i like it!

    con-14:04
    woulda been nice if i could have done this hours after all that squatting but time was not on my side today

  26. BBG:
    1) 175
    2) 175
    Strength:
    1) complete.
    2) 45#
    Conditioning:
    17:52. Felt like I had lead in my shoes. No rest between bbg strength and conditioning. Fml. Dead legs. Snatch sets 3-3-1 slowwwww DUs

  28. 27/77kg/5’9″/M/CenEast

    3×3 Sn/OHS Complex: 145# 3/3
    3×3 PCln/FS/PJx2: 175/180/185# 3/3

    FS/HBBS: done @ 170#
    4xME Hold: 45# for 60 secs

    Conditioning: DND. Would have just been going through the motions. Worked on pistols instead…

  29. 1) 105 felt so heavy..
    2) 145 felt great
    3a) 120 each set felt better (not easier) than the last….
    B) 25# 60, 65, 60, 45sec

  30. m/35/5’8″/180lb
    BBG
    1) 155-155-155
    2) 190-195-205
    STR
    1a) 180-180-180-180
    1b) 25-25-35-45 (did in push up position, no rings)
    COND
    14:19

  34. BBG:
    1) 115#
    2) 140#

    Strength:
    1a) 141#
    1b) 35#; 60, 50, and 45 seconds

    Conditioning
    14:43

  35. Snatch: 2×155 @75% 1×165 @80%
    CJ: 2×205 1×225 no push jerks (shoulder pain)
    Squats: 220
    Close grip bench: 4×5 @185

  37. BBG
    1) 135. went well
    2) 160. also went well. knock on wood, very little pain in my right arm during cleans.

    Strength
    1a) 165. went poorly, although unbroken
    1b) No rings. held in PU position. BW x 45 sec each set

    Conditioning: dnd. might do some burpees between houses while trick or treating with the kiddos tonight 🙂

  38. WOD 131030:
    BBG

    1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch: 175, did singles with snatches held the last to OHSquats
    2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks 210,210,215

    Strength

    1a) 205,215,225.
    1b) Done

    Conditioning: Tomorrow

  39. Did this all today (Thursday) since I was sick yesterday…

    BBG
    1) 205#
    2) 255#

    Strength:
    1a) 225#
    1b) 70# wore 2×35# vests

    Conditioning:
    12:21 (pretty drained from being sick)

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