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%
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?
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.
+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?
94. with 113/152 totals. Snatch is lagging pathetically behind. What about you?
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.
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
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.
Cool, thanks. Definitely agree with both of you.
Connectivity
WL
1) 125
2) 175
Acc
1) 245
2) 185
Connectivity done
WL
1) 125
2) 175
Acc
1) 245
2) 185
Tall snatch: 125
Snatch 3rm: 215…heavy on too after yesterday.
3-stop: 255
Snatch balance: 230…best it’s ever felt
Did 40 false grip and 30 bar muscle ups for back and forearm strength.
1) 125
2) 185 (snatch feels very weak today)
acc
1) 235
1) 165
1. 38 (36/34)
2. 50 (48/45)
1. 60 (57/54)
2. 55 (52/49)
Plus connectivity
Connectivity – Completed
WL:
1) Tall Snatch: 105
2) Snatch: 135
Accessories:
1) 3-Stop Snatch Pull: 205
2) Snatch Balance: 145
1) Tall Snatch: 3rm – #135 Very tough movement, first time I ever did these.
2) Snatch: 3rm – #175
1) 3-Stop Snatch Pull: 3rm – #155
2) Snatch Balance: 3rm – #155
WL:
Tall Snatch 125
WL:
Tall Snatch 125#
3RM Snatch 165#
Accessory:
Snatch Pull 185#
Snatch Balance 125#