140415 - The Outlaw WayThe Outlaw Way

WL:

1) Tall Snatch: work to a 3rm – 1X3@95%, 1X3@90%

2) Snatch: work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%

Accessories:

1) 3-Stop Snatch Pull (2 count pause at each position): work to a 3rm (with PERFECT technique) – 1X3@95%, 1X3@90%

2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90%

20 thoughts on “140415”

So…does this mean no OutLaw Power today??? 🙁

I am doing for two weeks the wod of, but signed up just yesterday!
and got three emails, mobilty warm up, the wod( same as the site) and additional a WL programm!
am i doing both the wod and the WL the same day, because both have snatch balance and snatch 3rpm !how much rest between?

Jeff S. on April 15, 2014 at 12:16 pm said:

no, you don’t do both, pick one. if your goals are CrossFit orientated than do Outlaw Way, if your goals are Weightlifting orientated than do Outlaw Barbell, not both.
- Crabcakes N CrossFit on April 15, 2014 at 1:03 pm said:
  
  +1
  for reals, you will not last very long if you try to do all of that shit

Warmup
Connectivity (tabata hollow rocks was probably the hardest thing i did today)
WL
1.) 62 kg (made sure they were perfect, no knee bend)
2.) 92 kg
ACC
1.) 130 kg
2.) 105 kg
All back off sets completed
Good work day, no misses. pretty sore from yesterday

also did connectivity
WL
1)115
2)225
acc
1)275
2)185, shoulders are gone
drop sets done

Jeff what weight class are you?

Jeff S. on April 15, 2014 at 1:38 pm said:

94. with 113/152 totals. Snatch is lagging pathetically behind. What about you?
- Chris on April 15, 2014 at 3:05 pm said:
  
  Just curious, was it a tough call for you guys to switch over to barbell? I’ve really been going back and forth with which I want to follow.
  - Jeff S. on April 15, 2014 at 5:42 pm said:
    
    i find more satisfaction in a snatch/clean and jerk pr, than i do with a fran pr.. however I’m sure in the future i will go back to the outlaw way, when i actually join a crossfit box
  - Drank on April 16, 2014 at 5:50 am said:
    
    Hard decision, yes. I love competitive exercising. But, my strength numbers should produce larger WL numbers than I have been. I just need to focus in and get it right.
    - Chris on April 16, 2014 at 7:45 am said:
      
      Cool, thanks. Definitely agree with both of you.