Since Jared and I will be traveling to the other side of the world together, we decided we’d go ahead and add a mid-week barbell camp during our time in New Zealand. Apparently Wellington is the home of the LOTR movies, which may mean something to nerds. To me it means motorcycles will be the only choice for travel.
Outlaw Barbell Camp:
Jan 13th – 14th, 2015
CrossFit Central Wellington
Wellington, New Zealand
Sometimes the King sends me videos and I just shake my head. This would be one of those times.
Marco Coppola – 3rm Split Jerk @ 160kg/352#:
WOD 141011:
BBG
1) 5X1 Snatch – work to a max for the day, rest as needed
2) 5X1 Clean & Jerk – work to a max for the day, rest as needed
Strength
4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – heaviest possible, rest as needed
Conditioning
“Midline March”
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)
M/36/175/Asia 5200′
BBG:
165/170/175/180(old PR)/185F
205/225/230/235(old PR)/240/245(F the Jerk)
Strength:
205/215/225/230 holy shit the lights
M/F/S: 3/6/2
#TheOutlawWayAfghanistan
BBG:
1) 215(x) – 215 – 225(x) – 225(x) – 235(x) (These felt like absolute dogshit today)
2) 235 – 255 – 275 – 285 – 295(x)
Strength:
1) 225 – 235 – 245 – 255
Conditioning:
11:10 — shortened the HSW and OHL to 30′ (logistics and my shoulders are trashed)
BBG:
1) 160#
2) 205#
Strength: 170# for all
Conditioning: 10:09
BBG
1.) 220#, +5# PR from the floor
2.) 280#, match. Cleans felt slow and heavy. Jerks felt good
Strength
1.) 265#
Cond
Different
BBG
1) up to 185# (-15)
2) up to 245# (-10)
Didn’t feel tired, but wasn’t moving fast at all
Strength
1) 215, 225, 235, 240 x 4
2) bench
1 x 3 @ 195
1 x 3 @ 220
1 x 6 @ 250
Conditioning
20:35 Rx
I think all the overhead this week caught up to me today
Snatch: 113#
CJ: 148#, cleaned 153 but missed the jerk
BBG
1) 135
2) 155, 175(missed jerk)
Strength
135×3,145
Conditioning
17:18 @115# (+01:16 from last time)
M/31/180(tardy)
Squats: 185, 205, 225, 235(+5)
Conditioning:
5rft (with a partner, or rest 1:1)
250m row
20 WB
All unbroken. Each round was around 1:45
BBG
1) 5X1 Snatch –190/205/215/225(f)/225
2) 5X1 Clean & Jerk – 250/265/280/295/305(f)
Strength:
4X5 Pause Front Squats/3count pause in bottom: 275/285/295/315- 1-2count pause at the top on 315. Front Squats crushed me on the wod. OHWLunges sucked on the wod
Conditioning: 14:15. “Midline March”. OHL were tough, felt like I could push harder no legs from squats/no excuses
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155#)
Strength
175-200-210(+5 from last week)-215(3)
My wrist is really gonna set me back. Unable to put 95 over my head with out pain. FML