120423

We will have information on access to the Regionals Strategy Page by Monday night. PLEASE do not email us for access to the page, trust me, there’s nothing there yet.


I can only assume this was in reference to our arrival in Manchester.


Darian Barnett is 18yo and he weighs 175#, on Saturday he jerked 345#. Kevin Simons is a monster, on Saturday he jerked 365#.


Extra Work Schedule 120423-120429

Monday: No extra work, no Team WOD.
Tuesday: Group 3, Group 4, & Group 5 extra work, 4 member Team WOD.
Wednesday: Group 2, Group 3, Group 4 extra work, no team WOD.
Thursday: Off.
Friday: Group 5 extra work, 4 member Team WOD.
Saturday: Group 3 & Group 4 extra work, no team WOD.
Sunday: Off.


WOD 120423:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Conditioning

4 rounds for total reps of:

45 sec. ME Muscle-Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest

Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.

Midline

10 minute AMRAP of alternating BB TGUs @ 95/65#

85 responses to “120423

  1. Rested on Saturday.
    Sunday I did the snatch ladder with my team and PR’d by 20# at 215#!!!
    Then did the DB snatch WOD w/team and we killed it!!!

    Monday will throw up a Jerk just to see where im at, and then get back on track w/ training schedule.

  2. Hey Jason I own Hill Country CrossFit we r just outside of San Antonio. If u come in early and need a place to lift or just get some movements in, your more than welcome to come out.

  3. Morning outlaw peoples (outlawites?)

    Long time stalker/follower first time poster – (exciting times eh!)

    BB gymnastics weights; 62.5kg, 71kg (missed the first two behind) and 78.5kg (173.1 lbs)

    Conditioning; 50 reps (3+8, 3+11, 2+11 and 2+10)

    Midline: 0 reps. I stood one but lost it on the way down. the rest of the time was spent pinned under a bar.

    MFS = 6/4/4
    (I was on the training camp in Manchester over the weekend so thats todays excuse – I’ll think of another one tomorrow…)

    Basically the midline was like sexy time after a night out – you spend feckin ages trying to get it up and then when you finally do you can’t get the bloody thing down!

  4. Back from a weeks army excersise. Did the 12min PR jerk from two days ago as the first part of todays training. Got a 7.5kg PR at 127.5kg. So i have now PR´d my jerk with 12.5kg within 9 days. Awesome!

    1) 67.5kg
    2) Done
    3) 77.5 kg
    4) Done
    5) 85kg fail x 3
    My snatch i really not working well at the moment. Kind of frustrating, since my strength has really gone up.

    Conditioning:
    1st rd: 9MU + 16 reps
    2nd rd: 6MU + 13 reps
    3rd rd: 5 MU+ 13 reps
    4th rd: 4 MU+ 11 reps
    = 77 reps
    Much harder than i anticipated!

  5. I’m back. The one thing I cannot believe didn’t make Rudy’s Euro shit list was the terrible food service. Like everywhere. Take the worst service you’ve ever had at a restaurant in the states; that’s standard in Dublin and London.

  6. BB Gymnastics/Conditioning
    1) 4×2 @ 105#
    2) Slow, but did get 10 or so UB
    3) 125#
    4) Crap I still suck @ DUs
    5) 135#

    Conditioning
    63 reps
    8+14 / 6+8 / 5+10 / 4+8

    Midline
    I’ll attempt later, gotta get to work (I see disaster in my near future)

  7. Strength/conditioning:
    1) 100
    2) Done (UB)
    3) 110
    4) done
    5) 125 on 3rd attempt. Tied 1RM

    Conditioning:
    0 MU, 24
    0 MU, 21
    0 MU, 19
    0 MU, 18

    Midline:
    Started with 65#. Didn’t happen. Dropped down to 45# – lost count, maybe 8.

  8. Goddamn you guys made those look easy. Nice work. I look like a cripple getting tazered at 150.

  9. 1.150
    2.done
    3.170
    4.done
    5.190

    conditioning
    5mu, 1 round
    5mu, 1 round
    3mu, 1 round
    3mu, 1 round

    midline -doing later

  10. BB Gymnastics/Conditioning

    *This should be performed as one continuous effort. MAKE SURE to read the notes below.

    1) 4X2 T&G Snatch (any style) @ 75% – 65kg (1 Squat Snatch + 1 Power Snatch)
    2) 50 Double-Unders – Unbroken
    3) 1 Snatch @ 85% – 74.5kg
    4) 50 Double-Unders – Unbroken
    5) 1 Snatch @ 95% – 83.5kg

    Conditioning

    4 rounds for total reps of:

    45 sec. ME Muscle-Ups
    15 sec. Rest
    45 sec. ME 5 Front Squats + 3 Push Jerks @ 60kg
    15 sec. Rest

    Muscle ups- 8/7/5/6 reps
    Barbell Complex Rounds completed- 1,1,1+ 1 Front Squat

    Midline

    5 minute AMRAP of alternating BB TGUs @ 30kg (Ran out of time as there was a class starting)

  11. B.B. Gymnastics:
    1) 110#
    3) 125#
    5) 135#

    Conditioning:
    Muscle-ups-8, 7, 5, 5.

    Midline:
    17 TGU @ 65#

    Starting my second week with Outlaw programming. I love this stuff!!! Exposing a lot of weaknesses!

  12. 1) @ 125lb
    2) done
    3) @145lb
    4) done
    5) @ 155lb (missed twice here, nailed the 3rd attempt)

    Conditioning
    7 Mu + 8 reps
    4 Mu + 8 reps
    5 MU + 8 reps
    4 MU + 8 reps

    TGU= 16 reps @ 95lb

    A great way to start the week🙂

  13. Back after 3 weeks with a swollen knee. Feels good now.
    1.95#
    2.done
    3.115#
    4. done
    5.115#

    Just learned a MU and felt pretty good to do 5 UB. PR for me. They are coming easier now that I know how to do them.
    5MU, 1 rd
    5MU, 1 rd
    4MU, 1 rd
    3MU, 1 rd

    Midline tonight.

  14. Snatch Complex
    1) @ 160
    2) unbroken
    3) @ 185
    4) unbroken
    5) @ 205

    M/F/S
    1/1/1

    Best day of training in a while. All reps were smooth and fast with no misses.

  15. BB
    1)145
    2)ugly
    3)165
    4)ugly
    5185 (2 attempts)

    Stupid to try Double unders in olympic lifting shoes, normally 50 should have been easy

    Conditioning
    9MU/1 round + 3 FS
    7MU/1 round
    6/1
    6/1

    Midline
    12 reps but only went up not back down. Could

    Now could someone please clarify the TGU standard? Is it up or up and down?

  16. BB-
    1) 165
    2) UB
    3) 185
    4) UB
    5) 205

    Cond-
    8+13
    6+11
    5+8 (skin over pisiform tore super deep)
    5+13

    69 total

    Midline- 14 reps, felt super shaky

    4/4/4

  17. First day on right after outlaw training camp in Manchester. Epic times!!

    Big thanks to Rudy and Laura for coming out!!

    Snatches
    4×2 @ 75kg
    Missed one on set 3

    85kg got it 2nd attempt.

    95kg -missed all attempts

    Missed 2nd attempt behind. Was interesting this cause 2 weeks ago that was my old PB🙂

    Mu + bar complex

    5+16
    3+16
    2+16
    2+16

    Total = 76 reps

    Fun day🙂

  18. BB gymnastics
    touch and go reps @ 75kg
    single @ 85kg
    single @ 95kg

    conditioning
    6 + 12
    4 + 11
    2 + 11
    4 + 13
    total = 63

    midline
    0 reps @ 40kg BB in 8 minutes then 4 reps @ 32kg kb in 2 minutes
    mfs = 346

  19. Strength/conditioning:
    1) 165
    2) unbroken
    3) 185
    4) unbroken
    5) 210 – caught in my toes a bit but recovered well.

    Conditioning:
    9 MU, 16
    7 MU, 16
    5 MU, 14
    4 MU, 13

    Midline:
    Did 95# with right arm x 3, used 75# for left arm x 3

    M/F/S – 2/2/4 (left wrist was bothering me today)

    ATD- yes I did… Again

  20. Strength/conditioning:
    1) 160
    2) done
    3) 185#
    4) done
    5) 205#

    Conditioning:
    12 mu, 21
    7mu, 16
    6mu, 16
    4mu, 14

    TGU: 10

  21. Did cleans instead of snatch

    Hit 225×4…255×1…275×1…295×1
    50xDU UB after each set

    Mu/fs+pj
    10/24
    7/18
    6/18
    6/16

    Mu..29 (pissed one away from 30!)
    Bob complex…76

    Total=105

  22. 1)150
    3)175
    5)190 failedx3- hit it after i recovered

    conditioning
    11/16
    6/11
    6/12
    5/12

    feel like i could have gotten more on the BB, my wrist was killing me on the push jerks making it hard to re rack for the front squats. I took it from the floor(not sure if we were supposed to use a rack or not). think 11 muscleups unbroken is a PR but it set me up for failure later in the workout.

  23. 4×2 Snatch @ 140
    50 UB DU
    Snatch @ 160 missed first attempt, made second
    50 UB DU
    Snatch @ 175 missed first, made second
    -Dissapointed with misses, but glad I was successful on both second attempts

    Conditioning
    1: 9MU, 14 reps FS/PJ
    2: 7, 14
    3: 5, 13
    4: 5, 13
    Total 80 reps
    – 4 MU short of my goal of 30
    – FS/PJ complex got much harder than expected

    Midline
    – spent 2 min working on 95# BB got 2 on right arm, 0 on left
    – 10 min @ 75# BB: 8 with right arm, 5 with left
    Obviously weak here, definitely a shoulder stability issue

    1/2/2

  24. First time following outlaw..

    110lbs 4×2 (1 power,1 full)
    50 dubs
    125lbs
    50dubs
    135lbs

    conditioning – 42 reps
    4/8-3/8-1/8-2/8

    Midline

    12 attempts 10 successful @ 75lbs

    loved it!

  25. 150, 160( meant to do 170, but I am an idiot), and 190 for Snatches.

    Conditioning: 2 Muscle-ups each round, and just one set of the 5+3 complex each round. Bad wrist made me rack the weight between the front squats and push jerks and slowed me down big time. I know, big wimp, whatever.

  26. Weight – 219

    BB Gymnastics
    1) used 125, 145, 165 (missed 1 rep at 125)

    Conditioning
    1) Subbed 2 pull-ups then 2 dips for 1 MU
    PU/dip – 3, 3, 3, 2 (sets)
    FS/PJ – 11, 8, 11, 10

    2) Diane (used 1 abmat) – 15:45 (terrible @ HSPU’s)

    Core – 5 min AMRAP TGU’s @ 50# – 5 each arm
    and 30 GHD sit-ups

    Long way to go…

  27. BB
    1 4×2 140#
    2 50 du 45ub
    3 1 snatch 160#
    4 50du 25ub and 25 ub
    5 1 snatch 175# missed the first 2 attempts

    Cond.
    85
    1st 10MU 2
    2nd 7MU 1+3
    3rd 7MU 1+4
    4th 8MU 1+5

    no midline

  28. BBG:
    1) 160# – two sets with squat snatch, two with power snatch
    2) 50 DU
    3) 185#
    4) 50 DU
    5) 205 Fx3

    REST 3 mins

    Snatch – 205, 215 PR!, 225F

    Conditioning:
    R1 – 11/18
    R2 – 7/16
    R3 – 5/12
    R4 – 5/11

    Felt weak on the barbell. The rest time was nothing. Clock got screwed up on rd 2 so i had to estimate time. Dropped the bar on rds 3 and 4. I was mentally effed at that point.

    Single arm barbell snatch 5×2 each arm – 65,85,95,105,105

  29. First post. Shoulder surgery 12/1/11. Still have to modify. Worked up to a 50# snatch, all du. Ring rows 56, fr sq 49. Tgu only 5 min a rap with 10# kb. Sucks to have to modify but feels good to put weight on shoulder.

  30. BB gymnastics
    1) 135
    2)50 DU’s
    3) 150
    4) 50 DU’s
    5) 165

    conditioning
    70 reps

    midline

    only 2 reps at 95.

    2/3/3

  31. 1) 120
    2) done
    3) 140
    4) done
    5) 160-5# squat snatch pr!
    Conditioning- 10/15, 5/13, 4/14, 3/13
    Midline- not even close

  32. BBG
    1)182.5
    2) UB
    3) 215
    4) UB
    5) 235 FUCK YEAH!!!!
    Pull has felt good lately so I did 100%, and FTW!!!!

    Conditioning
    Rd 1) 8 MU + 16
    2) 6 MU + 16
    3) 5 MU + 16
    4) 4) MU + 16
    Had some extra time on the first 2 rds and should have kept going but I pussed out and took the extra rest.

    Midline
    7 Total – 5L/2R
    Fuck these were hard, they got easier with the right arm but left arm sucked.

  33. 1.135
    2.UB
    3.155
    4.UB
    5.175

    Since Snatches felt the best they ever have, decided to put on 195 and try. hit it for a 10# PR- that is up 20# in a little over a week.

    Conditioning-
    3+13
    3+13
    2+13
    3+13
    Total-63

    First time doing muscle ups in over two months and was happy to be able to string together 3 MU’s in a row.

    Midline- Never done TGU’s with a BB before so I worked up to 75# in 10 minutes just working on form and technique. I do not think I could have done a 95# BB yet.

  34. BB Gymnastics

    185# x 4 x 2 T&G
    missed the second one on the 3rd set. Hands are sore, from all the barbell and t2b yesterday, just tougher to hang on.
    50 DU complete
    215# nailed it first try
    50 DU complete
    230# Stuck it, had to walk it out a tad coming up and lost it forward about 75% up. Had a fundamentals class going on in front of me, so I’m thinking I would have stayed with it.
    Tried it again, lost it behind.

    Decent, wasn’t feeling particularly good on the snatch today.

    Conditioning

    MU – 13,6,3,4 (ring slipped out on me in the third set on the first rep….scared me a little, didn’t get the first rep in until 25 sec)

    BB Complex – 19,16,16,16

    Total reps – 26/67 = 93

    Going 45 seconds straight on the first MU put me in a bit of a hole to crawl out of. Could have hit 10 and been a lot fresher for the next sets

    TGU
    Had about 20 people in a class….literally zero space.
    Did 8 reps with a 32kg KB and shut er down

    MFS
    4/4/4

  35. 1. 4×2 113
    2.50 DU (not UB)
    3. 128
    4. 50 DU (34 +16)
    5. 143 (no misses, snatch felt good!)

    Conditioning: (The right side of my back has been locking up the last few days and is now swollen. I decided to stop after 2nd rd of squats and jerks. I’m going to have to lay off it for a couple days to get it back to 100%)
    4 + 16 (4 UB MU’s, New PR!!)
    2 + 16
    1 + 0
    2 + 0

    Midline: 6 total reps (3 each arm)

  36. Been following since January. 5 months on, figure I should start posting now that I own 3 pairs of Outlaw WOD shorts.

    Personal Stats: 35 y/o male, 176 lbs, 5’9″

    BB Gymnastics/Conditioning:

    1. 115 (lbs)
    2. DU
    3. 120
    4. DU
    5. 125

    Snatches all power, still relatively new to lift and still working on fundamental technique. DUs need a ton of work.

    Conditioning (subbed C2B for MU on account of not having a muscle up and not having access to rings high enough to work on them):

    15/13
    10/12
    12/12
    9/8 (caved mentally and dropped bar after 3rd push jerk w/ 10 sec remaining)

    Midline:

    Skipped TGUs and worked on handstand holds and DUs for 10 mins

  37. 1)T&G at 95#
    2) 15 burpees instead…achilles is acting up
    3)85% at 110#
    4) 15 Burpees
    5) 95% 120#

    Conditioning-
    45 seconds MU -3/3/4/5
    (figured out how to string them together on the 3rd round !)
    45 seonds FS rx weight– 17/15/16/17
    (going on my toes at all is aggrivating it at this point….pj’s are a no)

    80 reps.

    no midline.

  38. 1)120
    3)135
    5)150 Power snatched, on 1st attempt I know I can get 170+ now!

    conditioning
    8/16
    4/13
    4/13
    4/13

    Midline – Turkish get ups complete

  39. 1) 165 (did one power and one full each one)\
    2) UB
    3) 185 (power)
    4) UB
    5) 205 (power, PR)(went for 215 and missed it)

    Conditioning –
    5/22
    4/21
    3/17
    1/17

    Totals –
    MU – 13
    BB – 77
    Reps – 90

    No TGU, worked DB snatch w/ 100#, felt pretty easy

  40. Missed all the 1rm Oly stuff, so I need to hit that soon to re-adjust my numbers after this last cycles.
    1. 145
    2. 160
    3. 175

    Conditioning:
    8/16
    3/16
    2/10
    1/10
    Finally started raising the rings to competition standard, grabbing them when they are still isn’t an issue but I realized what a pain in the dick it is when they’re flopping around when you break.

    Midline: ate shit

  41. BBG complete
    50 done
    165 no miss
    50 done
    185 no miss
    Snatches are feeling better today I was a little tight though so I reverted back a little to catching it in a power snatch then riding down but the torso was tall so no issue receiving it.

    Conditioning
    Mu-11,5,6,6
    Fs+pj-18,14,13,16
    First time trying a workout with no false grip… My hands are tender but it’s nice not worrying bout losing the false grip.

  42. Based off of 205.
    No fails on snatch. 95% (195) went up so smooth, decided to give 215 a shot. Close but no cigar.
    DU’s felt great. Only one trip up.

    Condit. MU’s done L and strict(low rings)
    MU 5 3 2 2
    BB. 16 15 15 11

    No TGU
    1/2/2

  43. 1: 175
    2: UB
    3: 195
    4: UB
    5: 210 missed first 2 attempts
    Extra 215, 220 F

    3×3 back squats 335,345,355PR

    3xME HSPU 15,14,14 I suck!!!!! It doesn’t matter how much I practice them. Anyone have some input on this Im 6’1″ with a Shitty “Dianne” of 7:05

    Conditioning: I completely under estimated this WOD I died!!!

    9/21
    4/15
    4/13
    4/14
    Total: 84

  44. 1) 130
    2) Un-broken
    3) 145
    4) 25,25
    5) 165 (2 attempts) thats actually my 1rm but not for long
    Conditioning
    80 reps
    I hit 10 muscle ups in the first 45 seconds then the rest sucked
    TGU- 11 reps @ not 95lbs
    3/3/3

  45. BB Gymnastics/Conditioning

    1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec…125#
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 85% – rest 20 sec…140#
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 95%…155#

    Conditioning

    MUs…10, 7, 4, 5

    FS/PJ…2, 1+2, 1+3, 1+5….felt terrible on these

  46. BBG/Conditioning
    1) 147#
    2) missed three times
    3) 165#
    4) missed four times
    5) 185#

    Conditioning:
    60 total reps

    Midline

    couldn’t do the 95#. Dropped down to 2p kb.

    1/1/1

  47. Snatch – got 240 on my 3rd attempt just over time. Fuck. This has been super shitty lately.

    Conditioning
    11/24, 7/20, 4/16, 4/18 = 26/78 = 104 total

    Damn you, BP. Had to get me by 1.

  48. Snatch 1)95 2)110 3)120 (2 and 3 were power snatched to overhead squat. 1 was squat snatched)
    Double unders took a whole I kept tripping up

    Muscle-up: 5, 5, 4, 3
    Front squat/jerk complex: 12,11,11,12

    14 TGU 30# dumbbell

  49. Bbg 125, 145, 160, all good to go.
    Conditioning got 9/2, 7/1+2, 5/1+2, 3/1
    Set clock to 10:00 Tried 95, Fl, 45 R&L, 65 R&L, 85 Fl, 70 R&Lx3. Done and done.

  50. snatches: 195, 225,255. No misses!

    conditioning: mu-7,4,3,3
    barbell- 2, 1+5,1+5, 1+5
    midline: scaled to 75lb k-bell… almost broke my wrist playing with barbell TGU last year, so I am in no hurry to try them again.

  51. BB Gymnastics/Conditioning

    1) 4X2 T&G Snatch: @ 175#, completed 7/8 reps
    2) 50 Double-Unders –unbroken
    3) 1 Snatch @ 85% – @ 205#, first try
    4) 50 Double-Unders – unbroken
    5) 1 Snatch: @ 225#, first try

    Conditioning

    Muscle ups: 8-4-4-3
    FS+PS: 17-17-16-15

    Midline: 4 total reps with 1 dropped barbell that I lost 3/4 of the way up. done at 95#

  52. BBG: 1) 140# – completed 2) completed unbroken 3) 155# – completed (with 1 miss) 4) completed unbroken 5) 175# – completed

    Conditioning: Muscle ups – 8/7/5/5 front squat + push jerk complex – 1/1/1/1+6 reps

    Midline: 7 reps at 75# (just had nothing left in the shoulders for 95#)

  53. 1)4×2 140#
    50x DU UB
    1x 160#
    50 UB
    1x 180 missed 1st, made 2nd PSN rested :60
    did 180# again to make a squat sn feet too wide :60 rest
    did 180# again kept feet closer but still probably a little too wide
    I really need to work on the foot width more.

    Conditioning:
    MU 8,5,4,3 =20 * all seated as the highest bar in the place is 8 ft high
    FS+PJ 15,13,11,12=51
    Total =71

    TGU
    tried 95# on both sides… negative Ghostrider I tried both sides and found out that gravity works the same way on left as it does the right.

    did 9 x 75# in the remaining time

    Strecth
    Wall extensions
    Crow transitions
    HUG Hip mobility drill

  54. Sn 4×2 – 130
    50 du then 150 sn
    50 du then 160 sn. 160 felt easy since I had been struggling with the bar being out in front when over 145…not sure DU 3 at a time had the same desired effect as programmed but they were not there…

    Conditioning
    Bar MU (jumping) 6,5,4,4
    FS Complex 1-1-1-1

  55. 1) 4X2 @ 145#

    2) 50 Double-Unders UB

    3) 1 Snatch @ 165#

    4) 50 Double-Unders UB

    5) 1 Snatch @ 185#

    Conditioning

    Muscle-Ups – 7 – 4(1F) – 3(1F) – 3

    FS/PJ – 1+3 – 1+1 – 1 – 1

    Midline

    3 Total (2R/1L) – Multiple Fails

  56. Not going to regionals so I did 4×1 of hang power snatch/hang squat snatch/snatch balance @ 75% 40 sec. rest. All sets at 140

    Cond: Bar MU: 6,6,6,6
    FS+PJ: I thought we were only supposed to do one round so I would rest after the 3 PJ

    midline: Did two @ 95lb and the weights came crashing down and I was at my work gym so switched to 75lb dbs for remaining time. 10 total reps

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