120324

You want to know why you suck at Weightlifting? Because you’re not this guy:


I will be posting video of the “heat of the titans” as soon as I can get it uploaded. Also, I’ll put results on The Outlaw Way Facebook page as soon as the WOD is over.

Who do you guys think is gonna come out on top?


WOD 120324:

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

3) Front squat: 90% x 1 x 4 – rest as needed.

Conditioning

1) For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

*Rest 10 minutes.

5 rounds for total calories:

40 sec. ME Row – 20 sec. Rest

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

81 responses to “120324

  1. Standard on KB Snatches – must touch floor?

    Is alternating allowed on them, or 15 one arm, 15 the other?

  2. 12.5 – 100reps. Pleased to have taken part and have been up and down over the last few weeks.

  3. Snatch up to 3 singles at 160lbs
    Felt better than in a long time!
    C&J up to 3 singles at 100kg
    Nice speed and consistent, need to improve getting under bar in jerk tho.

    Front Squats, 1*4@135kg, (new PB is 140, but counting from 150 as that was easy).
    Light!

    Conditioning: 10’33min rx’d

    Rowing: 21, 16, 15, 13, 15 cals

    Same feeling as 12.5 yesterday, can’t push anything, lacking high gear and dont know what’s wrong. Maybe just need to sleep and eat some concrete during the rest of the weekend.

    6/5/4

  4. Been following The Outlaw Way for almost 2 months now and i couldn’t be more stoked about this program! This stuff works! I’m starting to see numbers i’ve never seen before after being stuck for quite a while. My only regret is I didn’t find it sooner! Congrats to all the Outlaws kicking ass in the open. We are a couple days behind, but I still wanted to share. Back Squat PR @475 (with a funny fail video on the first attempt)
    Fail: http://youtu.be/ZAS_4TibZA4
    Success: http://youtu.be/meK-8g1JNlM

  5. 1) 115×3, 135×2, 145×2, 155×2, 165x1x3
    2) 155×3, 180×2, 190×2, 205×2, 215x1x3
    3) 250x1x4

    Conditioning:
    18:01 Rx’d. Haven’t done high rep rope climbs in a workout before. Good shit.

    Don’t have a rower and I have to run a 5k time trial in a few hours. Hoping to crank out sub 19 mins.

    • Hmmm 22:16 for “3 miles”. The mile markers on the trail had to be off by quite a bit, so I’m going to measure them tomorrow. I haven’t ran that slow in 6 years.

    • Measured the mile markers today and they were 400 feet too long. That puts my time closer to 20:42 for 3 miles, but that’s still slow for me. I feel like my training has gone backwards over the course of 3 months. It’s gotta be the lack of sleep I got for so many weeks in a row.

      • Thats cool and all, no wait, no its not, maybe you can post that on the one day that Rudy programmed a 5k. This is a blog for crossfit not for cowards practice aka running. Nobody on here gives a shit about how your runs are going.

  6. Weightlifting
    1) Snatch up to 3×1 @ 185#
    2) Clean and Jerk up to 3X1 @ 235#
    3) Front Squat 4×1 @ 285#

    Conditioning
    Open 12.5
    90 Reps

    I was at a great pace till the 15s on pullups. Took me ~2:00 min to knock those out! This will be a great benchmark WOD for me to complete again.

  7. 1) 130, 150, 160, 170, 185
    2) 170, 195, 210, 225, 240
    3) skipped due to time

    Skipped metcon due to time.

    Row: 92 Cals
    Plus 3 sets of 15 ring dips

  8. 1) 65, 70, 75, 80, 85/85/85
    2) 85, 100, 105, 115, 125/125/125
    3) 115/125/125/125

    Cond – went to visit my old box, they had 12.5 up on the board. Sigh. 103 reps scaled @ 65lbs/blue band. did some ring dips when i got home. whatever.

  9. BB Gymnastics
    1) Worked up to 185 for the singles
    2) Worked up to 215 for the singles (my CJ clearly needs to go up…)
    3) 285

    Conditioning
    1) 7:05 but I alternated arms by 5s throughout… Didn’t check the site since last night so I didn’t realize it had to be 15 straight on each arm. My bad.
    2) 83 total. (I think I went 21, 17, 14, 14, 17)

  10. Did 12.5 today

    Hit 102 reps…12 better than last year, but I wanted more. Oh well, I’m out of contention for regionals this year anyway.

    Did some high bar work and then the snatches (using 165# as my 1RM)

    Hips are shot….

  11. BBG
    1) 65,70,75,80,85
    2)85,100,105,110,120
    3) 135,145,150,150

    Cond.
    1)Skipped for time. Will either do it or run later in the day.

    Row
    11,13,13,12,13

  12. BB Gymnastics

    Snatch
    145 x 3
    165 x 2
    180 x 2
    195 x 2
    205 x 1 x 3

    C&J
    185 x 3
    210 x 2
    225 x 2
    240 x 2
    255 x 1 x 3 *failed second jerk…..sloppy lean forward on the dip

    Front Squat
    295 x 1 x 4

    Conditioning

    5:24

    Completely forgot about rowing……fuck.
    Guess I’ll go do it now.

    • 45 min or so after conditioning….

      Row

      88 cals.

      I think I was 23-24 in the first 40 seconds, then it back tracked to 21 during the rest…..did that a couple times during the rest interval.
      Whatever happened, 88 was the total.

  13. 1) 75, 90, 95, 100, 105

    2) 115, 130, 140, 150, 160

    3) 205

    Skipped conditioning. 12.5 tomorrow.
    Great video. I have a little bit of a big crush on Dmitry.

  14. 1. 75, 90, 95, 100, 105
    2. 110, 130, 140, 150, 160
    3. 175 (doing all these pulling off the floor. Are we allowed to pull off the rack? If so, my front squat numbers would be much higher, but I didn’t want to do incorrectly)

    Conditioning WOD: 9:32

    1st time doing kb snatches, so used 30lb to maintain proper form–was definitely too light. All other movements rx

    Rowing: 61 calories with only rowing for the 40 second intervals and barely moving during 20 second rest. My rowing is weak!

  15. Had to make a few alterations…

    12.5 in the early AM – 105 reps. Rested in the rack all the way up to the 15 set, then kept dropping. Just being a fucking idiot I suppose.
    Then, later…
    1) 117,137,146,156,165
    2) 138,162,173,185,197
    3) 235 (felt easy)
    Conditioning: Ropes weren’t an option, subbed power clean @ 225
    10:03
    No time for Rows

    2/4/6 – obviously fatigued from volume…felt great and recovered quickly. Ice bath and monster rehab time

  16. 1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – top weight of 81kg

    12.5 – 111 reps

    2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – top weight of 107.5kg
    3) Front squat: 90% x 1 x 4 – skipped

    Conditioning
    5 Rope Climbs 15′
    15 Ring Dips
    30 KB Snatch 24/16kg (15l/15r)
    3 Rope Climbs 15′
    15 Ring Dips
    20 KB Snatch 24/16kg
    1 Rope Climb
    15 Ring Dips
    10 KB Snatch 24/16kg
    Did snatches 5 / arm before switching each set

    Time = 8:01

    *Rest 10 minutes.
    5 rounds for total calories:
    40 sec. ME Row – 20 sec. Rest
    Forgot to note down the totals after each set but first set was 23 and last set was either 17 or 18

  17. BB gymnastics
    1) 100, 115, 125, 130, 140
    2) 140, 165, 175, 190, 200
    3) 255x1x4

    conditioning
    1) = 5:42 felt good
    2) 100 cals total

    2/2/2

  18. M/24/72kg

    Been doing Outlaw programming for 4 Weeks now. Never felt better.

    Worked up to 50kg on Snatches for heavy singles (been snatching for 2 months)
    Worked up to 85kg on C&J- same story as above. Solid form though.

    90kg 1×4 FS

    14:00 conditioning

    Skipped row.

  19. A: 116, 137, 147, 155, 165
    B: 137, 155, 176, 185, 195
    C: 4 x 1 @ 205#
    +
    Metcon with Burpees subbed for Rope Climbs (25-15-5) – 8:50
    +
    Rowing – 57 cals

  20. 1: 95, 105, 120, 130
    2: 135, 145, 155, 165, 175
    3: 225, 235, 245, 250

    Conditioning:
    25 Towel Pull Ups
    15 Dips
    30 Vertical KB Swings
    15 Towel Pull Ups
    15 Dips
    25 Vertical KB Swings
    5 Towel Pull Ups
    15 Dips
    20 Vertical KB Swings

    11:21

    • How is your overhead squat? I have trouble getting under the bar, but I think it is because I know how terrible I am at OHS, so I am hesitant to commit to dropping and locking out in the OHS.

      • ya its not that great, I am able to power snatch pretty well right now but i would like to learn the full snatch

  21. rudy, that dimitry video is awesome: thanks for sharing! background music rocks! remember when we were the only ones rocking out to that? fuck; those days were some good days! fuck yeah!

    just discovered the outlaw way after first open wod results south central when i noticed hogan. been watching you, and am starting your program in my garage. sorry to miss your training camp in heath. will have to catch you on the flipside. congratulations on all your successes. looking forward to being a part of them.

    michael

  22. snatch – final sets 115# easy
    c & j – 145# easy
    front squat – 145# easy

    wod (CTB pull ups 5x5x5/ 45# kb / ring dips) = didn’t time, new to kb snatch and ring dips. Worked on form and pressed through them. No rope, so subbed CTB because yesterday was my first day doing them.

    row cal = 66 (consist 13 / round) not sure about damper setting, read a couple of differing opinions. Went with 10 and adjusted to 5 on round 3.

  23. 1) 100/115/125/135/140 – keeping the bar closer, woot
    2) 140/160/170/180/190
    3) 245/250/255/255 – upright posture was dwindling a bit, but I don’t have a scooby as to my 1RM front squat, so I thought, what the hey, throw some weight o

    Conditioning – 9:59 (KBs below waist, all one arm before switching; kipped dips)

    Calories ~82 (?/16/16/16/16)

    Machine reset each time, so I didn’t see the first round cals, but that round was a lot faster than the rest, so I’m guessing 2 more cals.

  24. Snatch – 145, 165, 175, 190, 200×3
    C&J- 185, 210, 225, 240, 255×3
    FS – 285, 295×3- 285 felt pretty easy, so I bumped it up a little. 295 felt really good too.

    Conditioning – 8:16
    Felt pretty good on this one, well except for the ring dips. They went 9-6, 5-5-3-2, 2-3-1s yeah fucking 1s.

    Row – set the rower for 5 min and just stopped at 40 sec each time. Got 24 on the first min, then the rower took off some calories when I started the second min, and every min after that, so not sure what happened.

  25. Did 12.5 today. 112 reps.

    Barbell work 30-45 minutes after

    1. 65, 80, 85, 90, 95×3
    2. 100, 115, 125, 135, 140×3 (135 felt like 185 going overhead–fatigue from 12.5??)
    3. 170, 175, 185, 190 (too easy) I kept going up because it wasn’t hard and I wanted to test myself a little. I think I may have a new front squat PR which could mean I have a new clean PR. If I can hit a 185+ clean and jerk before regionals, I will be VERY happy!

    MFS 1/2/2

  26. 1) 100,115,125,135,145
    2) 135,155,165,180,190
    3) back pain only did 1@225
    Condtioning
    9:43
    Row-73 calories

  27. 1) 62.5, 67.5, 72.5, 77.5kg
    2) ended at 97.5 kg for the singles
    3) 4×1 at 135kg

    Shoulder not feeling so well, so didn’t do the rest.

  28. 1) 95, 105, 115, 125, 135lbs

    2) 115, 135, 155, 175, 185lbs

    3) Front Squat @ 195lbs

    Conditioning = 8:52

    skipped the row because I’m weak and wanted to grab lunch. and I had laundry to do.

  29. I was very busy on Saturday doing work on the house so had to mix in the work for Saturday and Sunday in today’s time..

    1pm
    Crossfit WOD 12.5
    82 reps. I could’ve pushed harder to 90 reps but I guess that’s the beauty of hindsight. Happy with this though because last year I was unable to do C2B pullups..

    7pm
    Snatches – 50kg, 55kg, 60kg, 65kg, 70kg (1 fail on last single) – Based off 80kg (actual PR 75kg)
    Cleans – 70kg, 80kg, 85kg, 90kg, 95kg – Based off 115kg (actual PR 110kg)

    Happy with this work, even though I felt sluggish

    Front Squats – 145kg, 145kg, 150kg – Only did 3 reps because I can’t read. Reps felt good.

    Conditioning.

    Row – 90 calories. 21 on first round, 17-18 on all others. Hamstrings were sore after this.

    I will make up the Rope Climb/KB snatch/Dips workout sometime soon. I need rest today

  30. Open Games WOD 12.5:
    Finally got around to dealing with the final WOD. Had an Old Timer’s/Teacher’s Hockey tournament this weekend. Four games of hockey and a bellyful of pints had a minor impact…
    96 reps! Pretty happy considering the “warm-up”…

  31. 1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.
    53,60,65,68,73
    2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.
    75,88,95,100,108
    3) Front squat: 90% x 1 x 4 – rest as needed.
    113,113,113,113

  32. 1) based on 200# done. Only 1 fail on 160 set. Just re did rep. Snatches felt heavy and kept jumping forward.
    2) based on 255# no fails. Felt great today. Small jump back on each rep. Fast!
    No FS

    Conditioning: did 12.5 113
    11 rep PR over last year. I’ll take it!!

    No row.
    2/4/4

  33. 1)100,115,125,135,140
    2)135,160,170,180,190
    3)285

    Didn’t have time for conditioning, hopefully I can get it in tomorrow.

  34. 1) Snatch: 110, 130, 140, 150, 160
    2) Clean & Jerk: 155,180, 195, 210, 220

    3) Front squat: 255
    all lifts felt really good and clean!!

    Conditioning
    12:09
    rope climbs need work

    *Rest 10 minutes.

    5 rounds for total calories:
    40 sec. ME Row – 20 sec. Rest

    76 cal

    3/3/1

  35. 1) Sn: 135, 155, 165, 175, 185
    2) C&J: 160, 185, 200, 215, 225
    3) FS: 265

    Good lifting today. Opened up the legs a bit after all those thrusters.

    5 rounds for total Cals: 97
    (used the 20s as an active rest and kept the wheel spinning slowly, so would have clocked a few extra cals doing this)

    400m Sled Drag: (missed this the other day)
    Did 200m @90lbs and 200m @45lbs.

  36. Am I the only dumb fuck that did 30kb snatches per arm? I need to pay more attention. I was looking at all these times and thought that I was super slow. I guess just in the head

  37. 1) SN: 135, 155, 165, 175, 185
    2) CJ: 155, 175, 200, 210, 210
    3) FS: 275

    Conditioning:
    Don’t have a rope, subbed x4 pullups. Didn’t time it, upper body is smoked.

    No time for rows…also no rower

  38. MFS- 3/2/5

    1) snatch, 125×3, 147.5×2,157.5×2,170×2, 180x1x3
    2)C&J- 155×3, 182.5×2, 195×2, 210×2, 225x1x3
    3) f. Squat- 270 for all sets

    Conditioning
    Did 8-5-2 of rope. Limbs because only have 10 foot in my garage for rope climbs.
    12:56

    No time for row.

  39. Did row on a make up day for a few of the things I didn’t have time for. Did this first on that day so was fresh.

    5 rds for cals

    20, 19, 14, 16, 16 ME cals. Not including active rest.

    Total ME cals – 85

  40. Snatch 100,115,125,130,140
    C & J 110, 130, 140, 150, 160
    F.S. 215

    Conditioning 6:38 in schools globo gym, made a lot of subs but tried to make it close…
    10, 8, and 6 Neutral Grip Pullups
    20,20,20, Bench Dips
    16kg snatches

    Rowing: 68 Cals

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