120618

Our favorite Eskimos decided to get a little sexy this weekend , and do some relatively kick-ass stuff this weekend (I’m assuming it was the aurora borealis giving them special powers).

I’ll lead of with Jay Rhodes hitting two fairly huge lifts off the high blocks. No, you’re not supposed to be able to get as much off blocks, unless you’re really—really fast. Side note: if you slow either of the big lifts down (stop start with dumb YouTube), they are nearly flawless from a positioning standpoint. Also, watch Jay’s feet on the Snatch.

The second video is Lacey at a legitimate adult track meet. First, did you know they even had these? Second, seriously—they have adult track meets? Lacey was a pretty good sprinter/jumper in school, but she hasn’t done either seriously in a very long time. The narration on the video does a good job of telling the story of how she did, but I’ve gotta be honest—she looks pretty awesome. I literally didn’t even know real people could long jump like this. Can someone teach me that?


Many of you have asked for Jerk Box plans. Tomorrow night I’m going to put together a few that I’ve found, and I’ll shoot a how to video as well. I’m not a carpenter, but I am decent with simple woodwork (that’s what she said). The boxes and additions that I’ve built are durable and were VERY easy to make, in fact, I’m going to build two more support pieces tomorrow exclusively for the video. I know you guys usually rely on Rogue to make everything for you, but maybe you can earn some chest hair on this one.


WOD 120618:

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With InstructionSide Demo
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

154 responses to “120618

  1. Just wanted to say thx. Been following your programming since January and placed 3rd in Masters Division at Beast Mode Battle. Also hit a bear complex PR at 230#. F#$@ Yea!

  2. OK, i went back and watched the snatch – Jay, why no feet?
    I always get yelled at, er I mean, coached that I don’t use my feet. It looks like your heel pops up, but that your pull and catch position are almost identical (could be camera angle)?

    I’ve done snatch without feet, but ….

    Any thoughts (& this is in no way a criticism, just curious) would be appreciated.
    Cheers!

  3. Shutout to my fellow Outlaws at the CrossFit Football Occupy Strength competition this past Saturday!

    Sean Dunsten – 3rd place lightweight
    John Dill – 2nd Place lightweight and 3rd place metcon
    Courtney Modecki – 1st place lightweight and 2nd place metcon
    Me – 2nd place middleweight and 1st place metcon

    Big weekend all around for all of us!!

    I’ll be posting recap post on my blog soon, then videos and pics the next day! WINNING EVERYTHING!!

  4. So don’t move your feet on the snatch from the blocks? Basically keep your feet in the landing position and stay in the same spot?

  5. Are there any Outlaw followers in any parts of Italy, France, or Spain? I’ll be traveling soon and would love to find a spot or two to lift

  6. Remember the good old days when people would look up movements they didn’t know how to do on their own? Guess it’s better than having to answer those questions in the comments.

    • I just signed up.

      First impression: the WOD logging interface isn’t really intuitive. The more complex WODs can’t easily be track, either. I do like that the measure power across time. The ability to compare WODs against your predicted power output is nice for determining strengths/weaknesses.

  7. Made boxes Friday night, high enough to use them for Jerks or 3 sets of high pull boxes. I went with 24″ x 24″ and stackable as high as you want. Super easy to make! Took me 3hours and $112 for everything. Only tools needed where a screw gun and a saw. Did Saturdays WOD off them.

    • I built mine over the weekend and the cost was over 300. I used that plans someone linked on the Facebook page. I probably over engineered those fuckers if you were able to do it that cheap.

      • I used all 2X4’s and only went with 21″ and 24″ pieces. I have been using bumper plates so a 2′ square is a pretty big target comparably. Plus they are way lighter to move around the gym. I just took the 24×42 plans and made them 24×21. still the same spacing to cross member ratio. I cleaned and dropped 275 hard on them and they didn’t budge.

      • used 14′ 2×4’s and 8′ 2×4’s to minimize waste. 14′ yields 8×21″ boards, and 8′ yields 4×24″ boards. I bought 17 2x4x14 @ $3.85 each=$65.41 and 17 2x4x8 @$2.2 each = $37.4 plus a box of screws.

    • Rudy, I looked at lowes too and they were around 60 cents as well. Maybe I was looking at grade 8 or some other higher grade bullshit. All bitching aside, I now have boxes that can support 1000 fat chicks jumping up and down in rhythm.

  8. Barbell Gymnastics:

    1. 2×95, 5×105

    2a. 185
    2b. 95

    Strength:

    Skipped

    Conditioning:

    11.42 total working time

    • Fucked up conditioning result. Brain working worse than usual this am.

      ~ 10.30 total working time
      ME CTB – 10,8,7,6

  9. Any Outlaws in Pittsburgh? In town this week and looking for a place to throw semi-heavy things overhead……

  10. BBG
    1) Up to 70Kg, hit and miss
    2A) 40-60-60-65Kg
    2B) 90-100-100-100Kg

    Strength:
    1A) 5Kg
    1B) 25Kg

    Coditioning:
    1:04/10
    1:34/7
    2:06/8
    1:10/9

    F*ck Double Unders

    MFS
    3/3/3

  11. Like a lot of people, i lack the flexibility to get low on a squat without having my feet extremely wide. Does anyone have a warm up routine to help improve flexibily? pretty sure its a hip thing. nearly impossible to do a high bar squat even without weights

  12. BBG:
    1) 115#
    2a) 165-165-185-205
    2b) 65-75-80-80

    Strength:
    1a) 5-BW-BW-BW
    1b) 38-53-53-53

    Conditioning:
    ~13 min working time 115#
    27 C2B

    MFS
    2/3/3

  13. BB gymnastics
    1) worked up to 155
    2a) 185x 2 sets, 205x2sets
    2b) 125, 125(fx2), 95, 105
    strength
    1a) 10lbs,15,15,15
    1b) 45, 55, 65, 70
    conditioning
    3:29 + 47 C2B w/ titan vest.

  14. BB Gym:
    1) 105, 110, 115, 120, 120, 120, 120
    2a) 145, 155, 155
    2b) 65, 85, 85

    Strength:
    Skip

    Conditioning:
    Doing later this afternoon

  15. BB Gymnastics
    1. 115, 115, 135, 135, 135

    Stopped after 5 sets because the rip on my left hand from last week opened up again.

    2a. 245, 245, 245, 245
    2b. 135, 135, 135, 135

    Strength
    1a. 20, 20, 20, 20
    1b. 55, 55, 55, 55

    Conditioning (Did strict pull ups instead of Chest to Bars)
    1. 1:03, 9
    2. 1:45, 6
    3. 2:04, 6
    4. 2:05, 6

    Round one was all unbroken, missed two or three times each round on the doubles in rounds 2-4. Barbell was unbroken all the way through. Pull ups need work.

  16. 1) Worked up to 155#

    2a) 275#
    2b) 125#

    Conditioning:
    :44/21
    :44/15
    :46/8
    :50/8

    3:04/52 Total
    Grip limiting factor on C2B last 2 sets

    2/2/2

  17. BBG
    2a. 225,245,245#
    2b. 15#
    STR
    1a.still only BW but getting better
    2b. 15#
    Cond.
    Total work time 4:38/25 sp, 33 pull ups

  18. 1) worked up to 165PR for any snatch.

    2a)225
    2b)95

    1a) GoodMornings
    1b) skipped for time

    Conditioning:
    1:13/14
    1:14/10
    1:38/7
    1:55/8
    Total-6:00/39

  19. BBG:
    1) 115#

    2a) 165 x 1, 185 x 3
    2b) 65 x 1, 75 x 3

    Strength:
    1a) BW
    1b) 53# x 2, 58# x 2

    Conditioning:
    12:14 total time RX (5:14 working time)
    6, 6, 4, 6 C2B

  20. BB Gymnastics

    1) 7×2 Vertical Snatch off High Boxes: 60/62/62/60/62 (failed one)/62/62kg (137lbs)
    2a) 4X3 Halting Snatch Deadlift – 120/100/105/105kg (231lbs)
    2b) 4X3 Drop Snatch – 50/52/55/55kg (121lbs)

    Strength

    1a) 4X8 Weighted “Strict” GH Raise – 2.5/2.5/5/10kg (22lbs)
    1b) 4X3 BB TGU – 25/27.5/30/30kg (66lbs)

    Conditioning
    1= 2.03 + 5
    2= 1.43 + 5
    3= 1.45 + 4
    4= 1.38 + 4

  21. 7×2 at 60kg off blocks

    4×3 Halting at 90kg
    4×3 Drop Snatch at 50kg

    Conditioning
    D/Us all unbroken
    Push Jerks all unbroken at 60kg
    C2B 15,12,12,10 reps

    Total time 11:15

    Good to be back after 1 week off ill

    M=3 F=4 S=1

  22. BBG
    1) 155, 165, 175, 2×185, 2×195
    2a) 225, 245, 2×265
    2b) 2×135, 2×145

    Strength
    1a) 25
    1b) 75

    Conditioning
    Split/# pullups
    :49/12
    :51/10
    :53/8
    :54/6

    M/F/S
    2/1/1

  23. BBGym:
    1) 115, 115, 115, 115, 115, 115, 115(f)
    2a) 205, 205, 205, 205
    2b) 95, 95, 105, 110

    Strength:
    1a) Good Mornings 115#
    1b) 45#

    Conditioning:
    Skipped

    M/F/S
    1/4/4

  24. BBG
    1) 95,115,135,145,155,165, failed at 175
    2a)185,215,245,275
    2b)65,85,115,125

    Strength:
    1a) had to use bands to assist
    1b)65,75,75,75×2

    Coditioning:
    :59/20
    :57/10
    1:55/10
    2:04/10

  25. BBG:
    1)115×3, 135×3, 145×1 failed last attempt
    2a) 225# all sets
    2b) 95×1, 105×3

    Strength:
    1a) banded with small purple band
    1b) 75# (fail on 3rd rep each arm), 65#x3

    Conditioning:
    Time: :55,:59, 1:01, 1:12;Total = 3:57
    C2B: 23, 14, 10, 12;Total = 59

  26. BB Gymnastics:

    1) 7X2 Vertical Snatch off High Boxes: up to 60 kg/132 lbs (felt light)
    2a) 4X3 Halting Snatch Deadlift: up to 65 kg/142 lbs (too light)
    2b) 4X3 Drop Snatch – used it for warm-up for OHS (OHS up to 1 rep @ 85 kg/187 lbs)

    Strength:

    Turkish get-up @ 20 kg/44 lbs (3 reps each arm)
    Good mornings 2 x 12 reps @ 45 kg/99 lbs
    Front squats 5×5 reps @ 75 kg/165 lbs + 1×3 reps @ 85 kg/187 lbs

    Conditioning:

    Fastest round of work = 55 sec., slowest round of work = 1 min. (push jerks unbroken all rounds. DU unroken 1st + 3rd round, tripped once in round 2 and 4)
    Strict pull-ups: 5-4-3-2 (ripped hand)

  27. Could not get comfortable squatting under heavy weight today.
    Hit 220 x 2 off high block power snatch.
    Backed down to 7x155x2 for full snatch.

    Totally forgot DL and Drops.

    60lb DB on TGU, shoulder are “iffy” with BB.
    5lb on GHR, but strict perfect reps, no knee pads.

    5:20 total working time, 29 CTB. Was completely dizzy during this. Amazed what the forced rest caused.

  28. BBG:

    1) 115 x 7
    2a) 185 x 4
    2b) 95 x 4

    Strength:

    1a) BW
    1b) 45 x 1, 55 x 3

    Conditioning:

    1:07 – 17
    1:20 – 15
    1:20 – 15
    1:28 – 12

    • just realized I forgot to write on my first post what I intended to write.

      If anyone sees anything in the video I would love to hear some feedback on where I could improve.

      Thanks.

  29. BBG:
    115 – 125 – 130 – 135 – 135 – 145 – 155 + a 10 pound PR for full snatch of 165. nothing crazy but I was really pumped on it.

    2a./b.) 120 – 125 – 130 – 130

    Strength:
    standard 20 kg barbell
    + 135 lb good mornings & hamstring curls

    Conditioning:
    awhile. total CTB = 12/12/12/10

  30. BBG

    1- 175 x 6 sets, last set with 185
    2- 185,205×3 sets (too light)
    3-135x 4 sets

    Strength

    1- 2 sets unweighted, 2 sets with 10#
    2- 45# bar

    Conditioning

    12:25 total time with C2B. ME C2B – 12,10,8,11

    I forgot to break down the time on the rounds.

  31. BB Gymnastics
    1) 7X2 Vertical Snatch off High Boxes (at Hip)–
    135lbs
    2a) 4X3 Halting Snatch Deadlift –
    275lbs
    2b) 4X3 Drop Snatch –
    95lbs
    Strength
    1a) 4X8 Weighted “Strict” GH Raise –35lbs
    1b) 4X3 BB TGU –55lbs
    I hate TGU!
    Conditioning
    38C2b-13:30

  32. BBG:
    1a)Snatch-155×1, 165×6
    2a) 225×3, 245×1
    2b) 145x 4

    Strength:
    1a) BWx3 15lbsx1
    1b) 65lbsx4

    Conditioning
    7:40 of total working time
    40 C2B
    * Rope broke on 4th round half way through DU
    UB for 2 set then broke on 3rd set of DU

  33. Bbg
    50, 60, 70 * 1, 3*2*70, 75*1
    100, 110, 120, 120kg
    55, 60, 65, 65kg
    Strength
    3 sets of ghr with bands, 2 light + 1 heavier
    2 sets of tgu 30kg * 3 both arms, 35kg * 2R, * 3L
    Conditioning
    4:31 + 47
    Only broke last set of pj when I lost concentration
    DU sets mostly smooth, 2 + 3 UB

  34. BBG:
    1) 65-65-70-70-70-70-70
    2a)125-135-135-135
    2b)70-65-55-55
    Had some real time coaching today and found out I wasn’t doing these quite right. Lowered the weight way down to work speed.

    Strength
    1a) 18#
    1b) 35#

    Conditioning
    1:17/ 13
    1:29/ 9
    1:54/ 8
    2:06 / 7
    total working time:6:46

  35. BBG: 1) up to 135
    2)225 and 245
    135
    Strength: good mornings 135
    65 for tgu
    Conditioning: total working time 8:03
    Double unders good up until last round. Slowed me down big time
    C2B 10/10/8/9

  36. BB Gymnastics

    155
    165
    175
    185
    195
    205
    215

    A couple misses in there but re-did the rep right away

    2a) 255 x 4 x 3
    2b) 135 x 3, 145 x 3 x 3

    Strength
    1a) 35# plate behind head x 4 x 8
    1b) 55# x 2 x 3 (cut last two sets, wrist are bugging me)

    Conditioning

    44 sec – 18
    40 sec – 11
    47 sec – 11
    43 sec – 12

    C2B’s haven’t felt great lately

    MFS
    2/5/2

  37. BBG
    145x2x7
    a)snatch drop 95x3x4
    b)halting sn dl 300x3x4
    Str
    a)TGU 65x3x4
    bfh raise 5x8x4
    WOD
    1:25-11,1:25-10,1:35-8,1:34-7
    5:59-36

  38. CFG Data:

    SP:
    68kg (up from last week with better speed and technique)
    100 (we did 3 position stop snatch pull)
    60

    GHR: 10kg across
    TGU: 25, 25, 28, 30kg

    Conditioning: Done, I have no idea the time. I got 3 rounds UB DUs, and 3 rounds UB push jerk. I should have had 4, but was a pussy: C2B: 8, 10, 12, 11

    CALEB:
    105kg
    105 across
    70-80

    GHR: same as above

    Conditioning: no time. not sure reps.

  39. BB Gymnastics
    Worked up to 155. Form sucked at 165.

    Strength
    BB TGU 75
    No ghd machine. Did bw partner hamstring curls.

    Conditioning
    Completed it

  40. BB gymnastics- worked up to 145
    Strength- 100 on Drop Snatch, 225 on Snatch DL
    BB TGU with 15 pound bar, I am terrible at these
    No weight on the GHD’s
    Conditioning did 6 reps of strict pullups each time, my work times were 1:24, 1:48, 2:02, 1:45

  41. BBG:
    1) 60kg, 70, 72.5, 75, 75, 77.5, 80 Really concentrated on a slow movement to upright and then explosion with legs and shrug like the video. Good drill. Never gone so high on blocks before.
    2a) 100, 110, 110, 110 Maybe should have gone heavier?
    2b) 60, 65, 60, 60 The one set at 65 actually felt really good. Tried it again for the next set and no go. Dropped back to 60.

    Strength:
    1a) 5kg, 10, 15 PR, 15 Getting so much better at these
    1b) 35kg, 40kg (PR), 45f Went straight to 45 cause getting 100lbx3 would be amazing. It just looks nice on paper.

    Conditioning:
    6:11 total time counting time for C2B’s. Round 2 and 3 were UB DU’s. PP were always UB. Round 4 was a gong show on Doubles.

    C2B: 16, 12, 10, 10

    Took a bit longer today. Mostly cause I was dinkin around more than usual.

    MFS: 2/4/2 Took Saturday and Sunday off cause I was so tired and busy. Really bounced back today.

  42. BBG- worked up to 175. Absolutely loving all this technical box stuff

    2a – 185, 205, 235
    2b – 105-115-125-135

    Strenf:
    1 4×8@ 35#
    2. tgu: 4×3/3@ 85#

    No conditioning today.

  43. BBG:
    1)40, 60, 60, 60, 65, 65, 70, 70kg I didn’t any blocks so did these from the hang
    2a) 80, 90, 95, 95
    2b) 40, 50, 50, 50

    Conditioning
    Push Jerk 65kg
    C2B 10, 10, 9, 9 reps

  44. BB Gymnastics:
    1) 105lb – Couldn’t get past that weight. Need major help in this movement. Blah!
    2a) Skipped
    3b) 85lb

    Strength:
    1a) BW
    1b) 35lb BB

    Conditioning:
    :57 – UB
    1:01 – UB
    1:16 – UB DU but dropped the freakin’ bar!
    1:15 – 25 DU x 2, dropped bar

  45. 1) Up to 145#
    2a) Up to 245#
    2b) 105#
    Strength:
    1a) 25#
    1b) 65#
    Conditioning:
    5:20 total work time. 50 total C2B pull-ups.

  46. 1) 145
    2a) 65
    2b) 255
    3a) body weight
    3b) 55

    Conditioning
    Total workin time = 3:41
    Total c2b = 58
    1) :53 + 21
    2) :58 + 13
    3) :57 + 13
    4) :53 + 11

  47. BBG
    1) 135, 145, 155×5
    2a) 155. Will definitely go heavier now that I understand the movement.
    2b) 115
    Stength
    1a) Prowler Pushes @ 255
    1b) 55#
    Conditioning
    1:31, 1:52, 2:03, 2:28 = 7:54 total working time
    12, 10, 10, 8 = 40 C2B

  48. BB Gymnastics
    1)155-160-165-170-175-180-185
    2a)275-275-285-285
    2b)95-115-135-135

    Strength
    1a)Body Weight all sets
    1b)45#-45#-65#-65#

    Conditioning
    0:51/15
    0:50/10
    0:47/15
    1:20/9 DU weren’t there this round.

  49. BBG

    135,145,145,155,165,165,165

    255,255,255,255
    115,115,115,115

    TGU
    45,55,60,60
    No GHD

    Conditioning
    Total Time 2:48
    C2B 11,10,9,10 = 40

  50. BB Gymnastics

    1) 115, 125, 130, 135, 140 (1), 135, 140 (1)
    2a) 115, 135, 155, 165
    2b) 95 (2), 95, 100, 105.

    Strength

    1a) 65, 75, 85, 85 (BB Good Mornings – no GHD)
    1b) 45, 50, 55, 60

  51. BBG
    1)155, 175, 185, 185, 195, 195, 205
    2a) 205, 225, 245, 245
    2b) 155, 155, 165, 165

    Strength
    1a) still no weight, but first 4 of every set were strict
    1b) 65, 75, 80, 85

    Conditioning
    1) :54, 21
    2) :55, 15
    3) :57, 12
    4) :58, 12

  52. BBG
    1) 98, 98, 98, 110, 110, 110, 110
    2a) 198, 220, 220 ,220
    2b) 110 for all

    Strength
    1a) BW
    1b) 45# bar

    Conditioning
    13:07 working time
    6, 12, 10, 9 C2B

  53. BBG: 125, 135, 135, 145, 145, 150, 150

    2a) 245, 255, 255, 255
    2b.) 125, 135, 135, 135

    Conditioning : total working time 9:32
    Double unders good up until last round. Slowed me down big time
    C2B 15/11/10/10

    2/3/3

  54. WOD 120618:

    BB Gymnastics

    1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
    1) 114, 2) 119, 3) 124, 4) 129, 5) 134 (f x1), 6) 124, 7) 129 (footing off)

    2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. 

    1) 204, 2) 224, 3) 244, 4) 264

    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. (focusing on speed and landing position)

    1) 105, 2) 105 (lost it forward on last rep, f x 2), 3) 105, 4) 105

    Strength

    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. 

    Assisted w/ blue band all sets

    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. (hit 70 last week)

    1) 65 (gonna stay here all sets; heavy but also working on control), 2) 65, 3) 65

    Conditioning

    4 rounds for total working time (not including C2B) and total reps of C2B:

    50 Double-Unders
    10 Push Jerks @ 135/95#
    *Rest 30 seconds before C2B.
    ME UB C2B Pullups
    *Rest 1 minute before starting next round.

    1) 1.31, 19
    2) 1.30, 10
    3) 1.30, 9
    4) 1.22, 9

    5.53, 47

  55. Day 1 as an Outlaw: Humbling.

    BB Gymnastics
    1) 95 lbs.
    2a) 185
    2b) 135
    Strength
    1a) BW
    1b) 45
    Cond.
    C2B: 3,5,3,4. Total time 10:43.

    The GHRs absolutely crushed me. I did 1 set on the machine with a VERY limited ROM, an finished with a buddy holding my ankles and giving myself some push help. I feel like all these numbers are pretty poor based on things I’ve been able to do in the past. I’m really excited to grow in this program!

  56. BBG:
    Vertical Snatch – 155,175,185,185,175,175,185(1)
    Halting Snatch DL – 225,245,245,260
    Drop Snatch – 135,135,155,155
    GHR – 25,35,45,55
    no TGUs

    Conditioning – did strict pullups because hands felt like they were going to tear up.
    R1- 47 + 12 reps
    R2- 57 + 10 reps (2 DU misses)
    R3- 51 + 8 reps
    R4- 49 + 8 reps

  57. BBG:

    1) 135, 145, 155, 165, 165, 175
    2a) 175, 185, 205, 225
    2b) 135, 135, 155, 155

    Strength:

    1a) Good Mornings: 95, 95, 115, 115
    1b) BB TGU: 45, 45, 65, 65

    Conditioning:
    6:11 / 51

  58. Bbg: 105 kg

    Did 3 stop snatch pulls up to 115 kg
    B) 90 kg

    Ghr: worked to 10 kg
    Get UPS. 30 kg

    Didn’t do total time but 59 c2b

  59. WOD 120618:
    BB Gymnastics

    1) 106-106-115-115-126-131-137lbs.
    2a) 185-196-205-216lbs.
    2b) 106-106-115-120lbs.

    Strength

    1a) 151-151-151-151lbs.
    1b) 45-50-50-56lbs.

    Conditioning

    2:07/17, 1:59/15, 2:06/12, 2:16/11 (behind the neck jerks)

  60. High snatch- 95,95,105,105,110,110,110

    Snatch Grip DL- 185,185,205,225
    Drop Snatch- Bar

    Gh-25#
    TGU 30# KB

    Conditioning:
    entire effort including rest 9:59
    8,5,6,5 reps c2b

  61. 1. 85, 95, 105, 105, 110,115, 120
    2a. 155 all sets
    2b. 85, 95, 105, 105

    Strength:
    1a. 10# all sets
    2b. 45# all sets

    Conditioning: 12:10 total time C2B: 10, 7, 6, 7 = 30

  62. bbg 155-155-155-165-170-170-170
    snatch dl 255 255 255 255
    drop snatch 135 145 145 155
    strength:
    BWX4
    tgu 75 75X3
    conditioning: 3:48 work time 65 C2B

  63. BBG -1) 65, 95×2, 115×2, 135×2(f)
    2a) 205×4
    2b) 95×2, 115
    3a) bw
    3b) 45lb

    Conditioning:
    7:30 working time, 9,8,8,7 c2b

  64. First time posting, followed for a few months before open but been out four months due to being in fire academy only had time for conditioning…

    1:44/10
    1:31/10
    1:39/8
    1:41/10

    Total – 6:35/38

  65. BBG: 1) 155
    2a)225
    2b)115
    Strength
    1a) BW
    1b) 3 sets @ 45# 1 set @ 65#
    Conditioning
    Working time: 6:20/39 C2B

  66. BB Gymnastics: Worked up to 4×2@85#
    2a)135#
    2b)115#
    Strength: Did body weight on the Glute ham raises since it was my first time. Will use a small amount next time
    35# BB TGU, will try a little more next time
    Conditioning: Working time 11:47/19 CTB

  67. BB Gymnastics
    1) 115#,125,135,145(1rep),135,140,145
    2a) 185,205,225,225
    2b) 130,135,140,135

    Strength
    1a) 25,25,35,25
    1b) 50(UB),50(UB),55,55 BB

    Conditioning
    WT-5:00/48
    1/3/2

  68. BB Gymnastics
    1 – 70×3, 75×3, 80×1
    2a – 110, 120×3
    2b – 40, 60×3 –found these tough to get started

    Strength
    1a – natural glute ham raises, some help from the arms getting up
    1b – 70lb db

  69. BB gymnastics
    1 – 75,95,115,125,135,145(f),145(f)
    2a – 185,205,215,235
    2b – 75,95(f),95(f),95

    Strength

    1a – bw
    2a – 45

    Conditioning

    8:10
    22c2b

  70. BBG:
    1)155/165/175/185/195/200/210
    2a)225/240/255/265
    2b)155/175/185/205

    Strength:
    1a)Didnt have GHD
    1b)55/60(failed 1 left)/60(failed 1 right) *dropped last set due to shoulder fatigue

    Conditioning:
    1- :45/22
    2- :46/20
    3- :45/18
    4- :44/16
    total: 3:00/76 reps

    2/2/1

  71. bbg:
    1. 85-95-105-110 f(1)-110-115-120
    2a. 85-85-90-95f(2)
    2b. 155

    skipped strength

    conditioning: subbed 3 rds with 115 push-jerk

    2:11+12
    2:12+8
    2:53+8

  72. BBG
    1) snatch at 75#
    2) halt dl @ 145#
    3) drop snatch @ 85-85-85-90 (failed once)

    BB TGU w/ 45# bar

    COND
    Total working time= 2:47
    :50, :55, :57, :57

    C2B PU: 15 (hAnd slipped)-25-24-21

  73. Good training session today.

    I did squats today – my strength fell off a few weeks ago and am trying to get it back up.

    Squats –

    295 -5
    325 – 3
    315 – 5
    305 – 5

    BBG – 135×4 – 145-155-165 – I think I can get 175 soon.

    Not impressed with how i did on the rest. GH’s TGU’s and drop snatch.

    Conditioning later tonight. its gonna suck.

    • Conditioning –

      1:10/20
      1:00/20
      1:04/20
      1:05/20

      First two rounds werent to bad, last 2 killed me. I had to fight for every pullup.

  74. 7 x 2 Snatch from high blocks 135/145/155/165/175/185/195 (f on 2nd rep)

    1a) 255 for all sets
    1b) 95/115/125/140 (f on 3)

    Strength: only 3 sets of each due to time

    3×8 Partner GH
    3×3 BB TGU 65/75/75

    Conditioning:

    Working time: 5:30/ c2b 20/11/7/4= 42

  75. 1)95,115,115,115(f),115,115,125
    2a)135,155,185,185
    2b)75,95,115(f@3),115
    1a)bw on makeshift gh
    1b)45
    cond
    6:13-39
    1:40-10
    1:28-11
    1:28-9
    1:37-9
    kept screwing up on double unders

  76. BBG:
    1.) 115,115,125,125,135,135,145
    2a.) 205,205,205,205
    2b.) 65,85,95,95

    Strength:
    1a.) 45,53,53,53
    1b.) 33,33,33,33

    Conditioning:
    2:19 2:30 2:50 3:07
    12 10 10 11

  77. BB Gymnastics

    1) 1×2 @ 115#, 1×2 @ 125#, 2×2 @ 135#, 3×2 @ 145#

    2a) 4×3 @ 195#

    2b) 4×3 @ 115#

    Conditioning

    4:15/51 (0:54/17, 1:01/15, 1:14/10, 1:06/9)

  78. BBG:
    1) 75×2, 80×5

    2a) 185
    2b) 95 (heave snatch, this is the weight i had to work with)

    Strength:
    1a) 12.5 # db
    1b)45# BB (yay!! i couldnt get this last week!)

    Cond.:
    1:33, 1:30, 1:30, 1:22
    5 C2B for all rounds

  79. BBG:
    1) 95, 115, 115, 135, 155, 155, 155

    2a) 225
    2b) 135

    1a) 25 Heavy and ugly
    2b) 25lb All but 4 reps did BW. All heavy and ugly.

    Cond:
    Around 8 minutes
    all barbell unbroken but second set did 5 & 5
    32C2b 8 each round

    TOUGH workout!

  80. On vacation had to modify b/c no CF gym in Roswell, NM.

    BBG:
    1) Snatch 7X2@155#
    2a) 225#
    2b) 95#-115#*3

    Strength:
    1a) Good Mornings@135#
    2a) Strict T2B

    Conditioning:
    Not sure of times 1:00 to 1:45 ish
    7 strict C2B each round 2 rounds pronated 2 rounds supinated

  81. BBG:
    1) 165

    Strength:
    1) 160, 175
    2a) 160 for 4 sets, 155 for 1 set
    2b) 175

    Conditioning:
    6:16
    Don’t have a yoke so I loaded a bar at 185# then hung 20#dbs on each end of the bar with rubber bands for total bar weight of 225#. It was pretty unstable, but I could have done it with more weight.

  82. 1) 135, 165, 175, 185×2, 195, 205-missed a few then stuck it
    2a) 235
    2b)135- felt good

    modified tgu
    65,65, 75- trying to be consistent

    conditioning:

    3:25
    c2b- 41

  83. Subbed hang snatch (no bloks) 7×2
    135/140/140/145/150/150/150

    Halting snatch dead 4×3
    185/205/225/225
    Drop snatch 4×3
    95/95/95/95

    Weighted strict gh raise 4×8
    10/10/10/10
    Bb tgu 2×3 instead of 4 (time)
    65/75

    Metcon

    Total working time: 4:59
    Total reps 46

  84. BB Gymnastics
    1) 95-115

    2a)245
    2b)115

    Strength
    1a)10
    1b)55

    Conditioning
    2 rounds completed

  85. BBG:
    1) 115, 115, 115, 120, 120, 120, 125
    2a) 185, 195, 200, 205
    2b) 95, 95, 100, 105

    Strength:
    1a) 55#
    1b) 70, 70, 65, 65

    Conditioning:
    10:23-48 C2B pull-ups
    14-12-11-11

  86. BBG:
    1.) 175lbs
    2a.) 185lbs
    2b.) 115lbs
    Strength:
    1a.) 65 lbs
    1b.) 40 lbs
    Conditioning:
    Did my box’s conditioning:
    -Run 1000 meters
    -30 HSPUs
    -Run 500 meters
    -20 HSPUs

    15:40 Rx’d

    M/F/S: 3/3/4

  87. BB GYM:
    1)95×2, 115×5
    2a)135,155,165×2
    2b)45,65

    Strength:
    1a)Good Morning instead no GHD. 135,155,185×2
    1b)45,65,55×2

    Conditioning:
    1:05 / 12
    1:18/ 10
    1:25/ 10
    2.14/ 9 Broke down this round, DU 30+20, PJ 4+4+2 all other rounds DU unbroken, PJ first round UB rounds 2,3 5+5

    2/5/8 5 due to florida fucken humidity plus was inside Station apparatus bay, even hotter. 8 knee pain was unbearable i guess its time to se a orthopedic doc

  88. All #’s

    BBG:
    1.) 135, 145, 145, 155, 165F, 165, 165
    2a.)225, 275, 275, 275
    2b.)115, 115, 135x2F, 135

    Strength:
    1a.)35, 40, 40, 45
    1b.)65, 65, 67, 70

    Conditioning:
    11:30 + 81

  89. 7/26/12
    WOD 120618

    BB Gymnastics
    1) 7X2 Vertical Snatch off High Boxes; 60s rest – worked up to 187lbs
    2a) 4X3 Halting Snatch Deadlift; 60s rest – 235, 255, 255, 275lbs
    2b) 4X3 Drop Snatch; 60s rest – 95, 115, 125, 135lbs

    Strength
    1a) 4X8 Weighted “Strict” GH Raise; 60s rest – BW, 10, 15, 10lbs
    1b) 4X3 BB TGU; 60s rest – 65, 65, 75, 75lbs

    Conditioning
    4 rounds for total working time (not including C2B) and total reps of C2B:

    50 Double-Unders
    10 Push Jerks @ 135/95#
    *Rest 30 seconds before C2B.
    ME UB C2B Pullups
    *Rest 1 minute before starting next round.

    Times(sec): 54/60/50/68
    Reps: 20/13/13/15 (regular kip)

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