120331

“To master kung-fu the training must be severe.” – Louie Simmons


If this video doesn’t make you want to rip the head off a fucking lion you should probably reach between your legs and establish that you are still possessing “a pair”. Get your lulz elsewhere tonight.

Marcin Dolega at almost 450 pounds:


WOD 120331:

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

Conditioning

For time:

10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#

Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.


Extra 120331:

*Approximately 30 minutes after the above.

GROUP 1 Conditioning

8 minute AMRAP of:

20 Perfectly Vertical KBS 24/16kg
30′ HS Walk
40 Double-Unders

89 responses to “120331

  1. I’m fresh out of lions, the dogs look frightened, and even I had the urge to check down there after watchin that (negative ghostrider)! BUT bravo on designing possibly the most elegantly needy snatch workout known to man!

  2. 1 – 57, 66, 71, 76, 81, 86
    2 – 76, 88.5, 95, 101, 107.5, 113.5

    Tweaked a hamstring squatting yesterday so these were tough and I skipped the conditioning due to classes coming in

  3. 1) 55, 62.5, 67.5, 72.5, 77.5, 82.5kg
    2) 72, 85, 95, 102.5, 107.5kg

    Conditioning:
    12:38
    Couldn’t find the rythm on the MU today. Failed the last snatch and had to re-focus, but got it the second time.

  4. heaviest snatch 185
    clean and jerks- wrist was killing me on the clean decided to scrap it

    Then i got 10:26 on the conditioning but I spent a good portion of that time changing out weights. Everything felt good except changing the weights killed the intensity a little bit. Limited space and equipment for multiple barbells =(

    M/18/160#

  5. Question on GH raises (couple days late I know, but Saturday youtube led me to the question). The video demo that Rudy posted a while back shows hip flexion at the lowest point of the movement (torso perpendicular to ground), whereas Westside shows the athlete stopping with the torso parallel to the ground, then reversing back up.

    I normally wouldn’t question the demo but I know how much Rudy loves Louie’s stuff… Is one more appropriate for us than the other or does it matter?

    Westside demo: http://www.youtube.com/watch?v=qiS7Y7hDx_k
    Outlaw: http://vimeo.com/34273961

  6. Snatch- 135, 145, 155, 170, 185, 195f
    C&J- 175, 185, 200, 215, 225, 235

    Conditioning- 14:07 – jumped into rings and I suck at that. Had 5-6 fails easy, but hey- Doomsday right?

    Extra- 3 rounds + 30′ HS walk

    3/5/5

  7. Snatch
    145 x 3
    165 x 2
    180 x 2
    195 x 2
    205 x 1
    215 x 1

    Clean & Jerk
    185 x 3
    210 x 2
    225 x 2
    240 x 2
    255 x 1
    275 x 1

    Conditioning

    7:45

    Only set up 2 bars…..1 for the first three weights, and 1 for the last two weights.
    Spent quite a bit of time changing weights….think I could maybe cut a minute off with 5 bars

    MFS
    2/3/2.

  8. 1) 130, 150, 160, 175, 185, 195
    2) 170, 195, 210, 225, 240, 255
    Snatches felt blah, well actually everything except shoulders and upper thoracic was good.
    C+J was good.

    Conditioning
    13:12
    Had nothing in me today. Upper body fatigued from yesterday.

  9. Cherry picked a bit after my 3 days of doing NOTHING, (Good advice Coach, superamped and hungry for PBs today!).🙂

    Snatch: 50kg/3, 60/2, 63/2, 67/2, 71/1, 76/1, 80/F-F-1, 85/F-1 PB! +1kg)
    C&J: 70kg/3, 80/2, 86/2, 92/2, 98/1, 103.5/1, 110/1, 120/F+F

    (Some wise man once said, “when the pan is hot its time for cooking” and my OL has never felt better so I went for it today, this is also the first time over 80kg since last July, VERY STOKED!!!

    Did the “Extra” MU practice from a couple of days ago, OTM 1*max, 4*3 reps:
    11 (PB by 2), 1/1/1-1/2-3-3

    Conditioning from yest, 3rft PP 135#, HR PSHU, PU:
    1’00, 1’00, 1’18 (everything UB except last pshu)

    -10min rest-

    6min amrap, HPC, RD, TTB: 2 Rounds + 1 HPC
    ( I really need to work on multiple reps “heavy” OL, gymnastics UB..).

    1/2/3

  10. Snatch – 145, 165, 175, 190, 205, 215
    C&J – 185, 210, 225, 245, 260, 275 these felt pretty easy, especially the jerk

    Conditioning – 9:19
    MUs went 6-4, 3-3-2, 3-3, 3-1, 2 should have done better on these, wanted to go 4-4 on rd of 8 and 4 UB but I pussed out.
    Snatches were easy, split the reps in half after first rd just to give myself a little rest on the MUs.

    Glad tomorrow is a rest day

  11. Snatch- 51, 60, 68, 70, 72.5, 77.5kg
    C & J- 70, 80, 85, 92.5, 97.5, 103.5kg

    Conditioning:

    15:03 R’xd

    Didn’t use 5 barbells so lost a bit of time adding weights throughout

    M= 2 F= 4 S= 5

  12. Snatch – 60kg, 70, 75, 80, 85, 90
    C&J – 75kg, 87.5, 95, 100, 107.5, 112.5

    Conditioning: 15:32

    Yup. Snatches were easy. Spent all my time on the MU’s. All neutral grip. But it was worth it because by the end I think I was finally starting to figure them out. Done in sets of 3 and 2 mostly except for the first set I did 8 in a row. A few fails. Only had one barbell so I had to switch out weights every round.

  13. No lions, but I did chase my dog around the house for a bit…
    Snatch 95,115,125,130,135,150
    C&J 135,150,160,170,175,190
    Conditioning around 10 min, clock was mistakenly stopped by another trainer before I finished the last two rounds.
    No extra, cause my scrub ass didn’t qualify this year.

  14. jay rhodes – impressive work. on a side note, you would have made the late great patrick swazie proud with your dirty dancing mash up. i hear he was something of a “snatch” master as well back in the day.

  15. 1: 117,137,146,156,165,175
    2: 138,161,174,185,198,208
    Conditioning: 13:17

    3/4/7 – Took me a while to get going. For some reason It feels like a did a few squats yesterday, maybe 20 or so…

  16. 1) 85, 95, 115, 125, 115
    2) 115, 135, 145, 155, 165

    Conditioning) 10:35 scaled, did ring pull-ups and MUs from a box assist. 95, 105, 105, 115, 125

    Rushed for time but cant quite get the hang of full squat snatches. Still pretty much a muscle snatch but getting deeper.

  17. 62, 73, 78, 83, 88, 93kg snatch
    78 91 98 104 111 118kg clean and jerk

    conditioning 8:35 with plate changes

  18. SNATCH:125#-185#
    Clean&Jerk: 165-225# rear shoulder pain at 225 had to stop

    Conditioning: 8:31

  19. 1. 135-155-165-175-185-195 (snatches felt off today, was just fatigued from the week)
    2. 195-205-225-235-250

    WOD: 8:53-not happy with this felt slow today and I really need to work on getting back on the rings faster

  20. 1. did percentages based off of a 255 snatch max
    2. did percentages based off of a 285 clean and jerk max
    wod 18:42, mu’s were the slow part, they’re improving big time though, thought for sure this one would take me well over 20 min. squat snatches were all done quickly,

  21. 1. Snatch: 75#x3 | 80×2 | 85×2 | 92.5×2 | 100×1 | 105×1
    2. C&J: 90#x3 | 105×2 | 110×2 | 115×2 | 125×1 | 130×1

    Conditioning: considering I suck at MUs, this was pretty slow for me. They were all one at a time. I feel good about finishing it Rx though, esp since I’ve never done 30 MUs in a workout. inch by inch…24:58.

  22. BB Gymnastics –
    Snatch – 115×3, 130×2, 140×2, 150×2, 160×1, 170×1
    C & J – 150×3, 175×2, 190×2, 200×2, 215×1, 225×1 (no fails on either movement)

    Conditioning – 11:33, failed three at 165# adding a minute or so to my time.

  23. A: 117,137,147,155,165,175 (no misses)
    B: 137,160,175,185,195,205 (no misses, shoulders super sore, jerk footwork was terrible)
    +
    Metcon – 16:07

    M/F/S: 1/6/6

  24. 1) based off of 200
    No fails. Caught 90% in power stood up and squatted it. Time to retest?
    2) based off of 265
    No fails, but the clean at 90% was that pretty.
    No conditioning.

    2-5-7

  25. Done on lunch break No time for BB Gym

    Conditioning: 18:24

    Snatches felt great missed 1 at 105
    Muscle ups were tough but no missed attempts.

  26. 1) %s of 255 Missed the 230 once and had to redo.
    2) %s of 325 No misses but the front squat felt heavier than it should have.

    Conditioning – 9:29 with an extra MU because I suck at counting.. and muscle-ups.

    5x200m Sprint w/ 5:1 recovery to work ratio.
    – all between 27-29s.

  27. 1) 135, 155, 165, 180, 190, 200
    2) 165, 190, 205, 225, 235, 255

    Conditioning 1
    – 10:38 (worked on not pulling early, but hadn’t figured it out exactly, so I missed 3 on the round of 6, and flubbed the 10th MU on the first rd. Paced all wrong, too. Great wod, though!)

    Extra work
    – 3rds (didn’t rest very long before this, and my hsw

    • …my hsw still is a goat, but at least it’s improving.

      M/F/S – 3/2/7 (definitely stealing T’s ice-bath idea for tonight… Totally wrecked!)

  28. Outlaws- I follow along as well as I can with my limited equipment down here at med school in Grenada but I was just wondering where you all do your workouts. When I get home I dont see my the coach at my box being cool with me foregoing his programming for Outlaw. Do you all just have home gyms?

    • only been following for a week… but I’m a coach at an affiliate. the programming for our box is not outlaw programming… but since I’m a coach and have a key, I come in to the gym at off times to train. The owner of our box also allows other to come in at off times to do training that is not what’s posted on the board on a case by case basis. Never hurts to ask, but obviously not all owners/coaches will be cool with their athletes doing outside programming.

      • My coach was not down with follOwing someone elses programming. We follow an OPT format and that’s what he wanted me to follow. So I am funding the garage gym

    • A lot of people here are gym owners or coaches. Others go to gyms where they’re cool with people doing their own programming. Some have home gyms.

      Some gyms only want people doing their own programming. If that’s the case, find a new gym.

      • I guess i just have to go in, proclaim there is not enough “F-ck yea” in this box, and tell him its either Outlaw or im out. You’re all a bunch of badasses, and Rudy is the man.

  29. 5th day of Outlaw…

    Snatch 88×3, 103×2, 108×2, 115×2, 123×1, 130×1
    Clean & Jerk 108×3, 125×2, 135×2, 145×2, 153×1, 163×1

    Conditioning: 13:50 – worked with 2 barbells, 1 for first 3 rounds and 1 for last 2
    Group 1: 3 rounds +13 swings

    F/140#

  30. Snatch work off of 210
    C/J off of 300, stopped half way here having a wrist issue right now.

    Cond. 10:35, own transitions, only second wod in 8 months with shoulder injury so I’m happy.

  31. Sore as hell today.
    1) 85, 100, 110, 115, 125, 130
    2) 120, 140, 150, 160, 170, 180

    Conditioning:
    12:44 rxd

    Group 1 Work:
    3 Rounds rxd
    Had the husband judge my kbs and he no repped me three times… that bastard.
    HSW need work… looking forward to my rest day.

  32. Did Snatch work off of 225lbs, Clean and Jerk from 300lbs.

    Finished conditioning in 20:35. Slow, but I’m huge and I did all full extension on the muscle ups. I’m trashed from the week, and trashed from the 20rm squats yesterday. 265lbs for 20 is no fun.

  33. After weightlifting competition throughout the day, I was smashed entering today workout in the evening..

    Conditioning: 13.28
    My muscle ups are bad and much worse after WL comp.
    Hang the rings high though.
    Snatch felt sort of easy..

    5×200 m sprint: 27-25-26-28-25
    Ran around a parking lot..

  34. Snatch: 80, 95, 105, 115, 120 (F)
    C&J: 100, 115, 125, 130, 140, 150

    Conditioning: 19:17 Rx

    Group 1 Conditioning: 2 rounds plus 20 swings

    M/F/S – 5/5/5

  35. BBGym
    1) 115,135, 145, 155, 165, 175
    2) 135, 155, 170, 180, 190, 205

    conditioning
    21:53 only got 1 muscle up then did a muscle up attempt and a strict dip for each MU afterwards

  36. BB Gymnastics:
    Snatch:
    145×3
    155×2
    170×2
    180×2
    195×1
    205×1
    + 205×1, felt my form was a little off on the last set, did an extra set because I wanted to keep perfect form.

    Clean and Jerk:
    205×3
    225×2
    235×2
    255×2
    270×1
    285×1

    Conditioning Later.

  37. BBG:
    Snatch: 94, 114, 129, 144
    C & J: 114, 134, 144, 154, 164, 174 (Form started to worsen on last three sets, NI)

    Then…
    FGB @ Crossfit Gainesville: 343 reps PR

  38. We had a “Games Day” down here in Miami with some of the Southeast Regional qualifier guys. We started with the muscle-up/snatch WOD and not by my choice, but upped all the snatch weights.. Started at 145 and went up 10 lbs every round to finish with 2 snatches at 185… And I wore a 5 lb Titin vest.. Bleh. Muscle ups were easy, didn’t fail once and broke the up only a few times. Rushed the snatches a bit and failed quite a few times at 175. Got too caught up in my surroundings and once I really focused on the bar at 185 I hit both without failure. Good good WOD. Gotta get used to HEAVY for Regionals..

    We then hit the KBS/HS walk/dubs WOD and I moved pretty fluidly through everything, finishing with 3 full rounds, plus 20 kbs, a 30′ walk, and 12 dubs. Coulda done a little better, but as Khalipa would say, the “bro-sesh” pre-WOD just fatigued me too much (noted the one handed back handspring behind the loser doing the flex stretch routine)

    Finished with a little concoction by big Jon Adams aka The Prez.

    3 rounds for time of
    2 rope climbs (15 ft)
    3 sets of barbell complex (1 power clean, 1 hang squat clean thruster, 1 thruster) @ 185
    15 toes thru rings

    Time: Jon – 7:51. Noah – 9:25
    Actually felt real good moving with the 185 like that. Not a blazing time, but again, I need to work heavy stuff and was able to hit all of the complexes unbroken b/w the 3 movements and without failure.

    Goin’ “Hard In The Paint” gettin’ ready for that Southeast Regional in 27 dayz boiiii!

    • PS I competed in my 1st oly meet yesterday, the MIA Classic 2, USAW Sanctioned Olympic Style Weightlifting Meet at CrossFit Soul. Hit 2 PRs: a 91 kg snatch (200.2 lbs!) and a 117 kg c&j (275.4 lbs).

      Snatch video with a little “Fuck YEAH” thrown in there at the end for Sir Rudy.

      “DAS IT” for the C&J!

  39. Had a very busy, tiring weekend working on my house. Finally found some time at 8pm Sunday night to do a mash-up of both days training..

    BB Gymnastics

    1) Snatch: 50kg, 57.5kg, 60kg, 65kg, 70kg, 75kg (F), 72.5kg
    2) Clean & Jerk: 70kg, 80kg, 87.5kg, 92.5kg, 97.5kg, 102.5kg

    3) Back Squat – 130kg (broken into a set of 12, 30 second break, set of 8 because I’m a pussy)

    Conditioning – 120330 Part A only (with 10 pullups instead of 20 cos again I’m a pussy)
    1:12, 1:28, 1:40

    Not my night tonight. Bah

  40. BBG:
    Snatch: 65,75,80,85,90,95
    C&J : 85,100, 110,115,125,130

    Cond.:

    I considered not posting this because it’s so embarrassing. On the other hand I’m proud too because I’ve never done this work before. Here goes.

    Scaled. Purple band on each ring (so no kip!) for MU. Also ended up keeping snatch at 65 because I didn’t want to risk hurting my shoulder or a DNF. Good news is the snatch was pretty easy. I prob should’ve gone up, but I’m ok with playing it safe today for my first time doing this type of workout. Here’s the really bad part. 47:28. But I did it.

  41. BBG:
    1) Snatch: 125×3, 145×2, 160×2, 170×2, 180×1, 190×1
    2) Clean & Jerk: 165×3, 190×2, 205×2, 215×2, 230×1, 245×1

    Conditioning: 8:35
    Failed a snatch at 95, 125, and 165. I was just in a hurry on the 95 and 125 sets, and on the 165 i dumped it behind me. Probably cost me 20 seconds with the 165 miss. Muscle ups went UB, 4/3/1, 3/2/1, UB, UB.

  42. Kenneth Leverich:

    Snatch
    155 x 3
    175 x 2
    190 x 2
    205 x 2
    215 x 1
    230 x 1

    Clean & Jerk
    185 x 3
    210 x 2
    225 x 2
    240 x 2
    255 x 1
    275 x 1

    Conditioning
    6:18

    4/4/8… Tired and really sore from a tough week of training, but stoked to be here.

  43. 1) 135, 150, 165, 175, 185, 195 — Really bad, got back from a USAW cert, and a car ride, super stiff…missed quite a few.
    2) 185, 205, 220, 230, 245, 255 — Only missed the clean at 255 the first time (unfocused) – got it a second later…jerks are feeling better.

    Conditioning — 11.31 with plate changes. — Interesting, I was so tight I failed on 3 snatches at 95 and 2 at 105 lol, then finally loosened up and didn’t fail at all on the rest…

    MUs were – 6/4, 4/2/2, 4/2, 4, 2 – felt pretty good.

    Sluggish from poor diet and sleep this weekend m/f/s – 6/8/1

  44. BBG:
    Completed snatch using the % of 185#
    Completed C&J using the % of 220#

    Conditioning: 11:21
    –snatch is starting to feel comfortable (finally!). Muscle ups felt pretty good today, but they usually feel a lot easier. Sluggish transitions between muscle ups and adding weight to the one bar I was using.

    Extra 6 minute amrap:
    3 rounds complted.
    –KBS all unbroken. struggled with the hsw a bit, but the third round I somehow managed to walk 30′ unbroken. unbroken double unders all three rounds.

  45. Snatch: 135, 155, 175, 175, 185, 200, Decided to go heavier hit 215, and 225 (new PR)
    C&J: 175, 205, 225 235, 250, 165

    metcon: 11:08

  46. BB Gymnastics

    1) 120#x3, 135#x2, 150#x2, 160#x2, 165#x1. 175#x1

    2) 150#x3, 175#x2, 190#x2, 200#x2, 215#x1. 225#x1

    Conditioning

    15:05 – Used 1 bar

  47. I’m a numbers geek and I just pulled over 8,000 pds on all my lifts and not counting the muscle ups which i did strict cause I don’t know how to kip but did them anyway. Killer fucking workout.

  48. 1) 95, 110, 115, 125, 130, 140
    2) 125, 145, 155, 165, 175, 185
    3) 24:16 subbing c2b pullups and ring dips (2-for-1)
    4) 2 rounds + 3 KBS

  49. Fit2Fight hit this today. best times were Nick Scott 8:29 Rx’d, and Katie Schmitz 16:29 she scaled up her weights were (65, 70, 85, 100, and 115).

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