150403

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Note: He finishes 27 Calories in roughly 42-43 seconds – this is a 2,300 Calorie/Hour pace.

Author’s Note: Ouch.

Marco Coppola – 5:31 on 15.5:

WOD 150403:

BBG

1) 10:00 to establish a 1RM Power Snatch

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Strength/Skill

1a) 4X1:00 ME HS Walk – rest 60 sec.

1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

Conditioning

150 Burpees for time.

30 thoughts on “150403”

  2. Anyone know boxes in san diego that allow you to follow different programming such as outlaw?

    • You might check out CrossFit Elysium. A friend of mine goes to Invictus but is considering switching to Elysium for the sole purpose of being able to follow programming such as Outlaw.

    • Mighty Crossfit in Pt. Loma/ Sports Arena will. They have lots of open box time, and there are several athletes who do their own programs at various times, even during other classes. The atmosphere is great there, and the owner is really nice!

    • I go to crossfit Fortius and they have a good amount of open gym time and they are cool with me doing outlaw programming even during their classes.

  5. PS – 190 (-15)
    PC & PJ 245 (-15)

    HSW- done maybe 20′

    Squat Dips – 365

    Cond. 9:01 PR

  6. BBG
    1) 205# (PR)
    2) 275# (PR)

    Strength / Skill
    1a) Accumulated 10-20m each round (major weakness)
    1b) 345#

    Conditioning
    10:53 (102 @ 7:00 split; 131 @ 10:00 split)

    This will be my first true Outlaw programming cycle forthcoming, as I fell in line with everything around the time The Open began. I’m really looking forward to this.

    • Strength/skill
      1a) 75′, 55′, 50′, 55′
      -Done in 25′ sections
      1b) 335#

      Conditioning later

  8. BBG:
    Power snatch:: 140 Pr
    Power clean and jerk: 215
    Strength
    Handstand holds 4x holding for 30 sec
    Dip squats 4×5 at 245
    Cond:
    150 burpee
    14:35

  10. Snatch 205 (PR match)
    Cj 265 (-10), tried 280 and failed
    Hs walk all 50-75′
    Jerk dips 325-345
    No burpees. Practicing swimming instead

  11. 24 / m / 200 (mid atlantic)
    IG : essig14

    Bbg:
    1. Power snatch: 95 / 135 / 165 / 185 / 205 / 215 / 225 / 235x caught below parallel (old pr 230)

    2. Power clean & push jerk:
    135 / 185 / 225 / 255 / 275 / 295x caught below too. So close. (Old pr 285)

    Strength/skill:
    1a) hs Walk: 1. 105ft 2. 90ft 3. 90ft 4. 110. Total: 395ft.

    1b) @405. My poor throat. Never Had 405 Front Racked before..

    Cond. Later. Might go to track though

  12. BBG:
    1) 175
    2) 215

    Strength/Skill
    1a) Bent Rows @ 135 4×8
    1b) Done @ 305

    Conditioning: 10rds of
    40ft lunges with 50lb D-ball in front rack
    3 bar muscle ups
    10:11

    ……burpees? at a time like this? just didn’t sound very fun right now haha!

  14. Instagram: bblenky33

    BBG:
    1. 175lbs
    2. 225lbs

    Strength/Skill
    A. Worked on staying up
    B. 315

    Conditioning:
    13:19 – came out of the gate too hard, was at 50 around 2:30 and then just tanked after that.

  15. Domonic Ernesti (IG: @mrernestiempire)
    BBG: 1) 195
    2) 265, 285x *Got greedy in the last minute and made the 20# jump

    S/S: 1a) 39′, 35′, 29′, 30′ *Measurements approx.
    1b) Done @ 365

    Cond: 11:23
    Still battling this sinus congestion and that made the burpees REALLY suck.

  16. Apr 3, 2015, 5:00 PM — Outlaw — BBG
    1) 10:00 to establish a 1RM Power Snatch
    (145, 160, 175, 185, 195, 205(f))

    2) 10:00 to establish a 1RM Power Clean & Push Jerk
    (155, 185, 205, 215, 225, 250(f))

    Strength/Skill
    1a) 4X1:00 ME HS Walk – rest 60 sec.
    (57′, 48′, 48′, 45′)

    1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.
    (120% of 275 -330)

    Conditioning
    150 Burpees for time. (9:57)

  17. Connectivity -done
    BBG
    1)145/155/165/175/185/195/200 (PR)/205 (8lb PR)
    2)185/195/205/215/225/235/245 (5lb PR)
    S/S
    1A)117’/93’/90’/75′
    1B) 315/325/325/330
    Conditioning
    10:13..pretty sure i did 10 extra because I miss counted…whats another 10

  18. BBG
    1) 135, 145(miss)
    2) 175, 185(miss)

    S/S
    1a) subbed chin & toes hold
    1b) 240

    Conditioning
    DND

  19. BBG
    1) 187# – 7#PR
    2) 220# – hit the clean at 231#, but couldn’t quite get under the jerk

    Strength/Skill
    1a) done
    1b) done at 303#

    Conditioning
    8:04 – sets of 50 at a quick pace, not all out

  20. BBG
    1) 227, 232-f
    2) 275, 295-f

    Strength/Skill
    1a) 85-110ft ~
    1b) 385, crushed me for HSWalks

    Conditioning: 150 Burpees for time- 8:14, lost pace at about 125 reps, goal was 7:45~

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