120714

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Shhh…

More work to do.

WOD 120714:

BB Gymnastics

1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

Strength

5X2 High Bar Back Squat @ 90% – rest 90 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#

For time.

74 responses to “120714”

  3. I’m brand new to this program so just wondering if the cleans and snatches are caught at the bottom in a full squat or if they are caught standing?

  4. Before somebody asks I’m going to throw it out that that I think it’s 60#/40# per hand on the thrusters. Not the combined weight of both hands.

    • No way. It’s 60 DIVIDED by 40# = 1.5pounds in each hand. Your local Curves should be able to lend you some 1.5’s.

    • Just have to remember to alternate the weights, don’t want one side stronger than the other.

  5. BB Gymnastics:

    1) 7X1 Hang Snatch (just below the knee): all @ 55 kg/121 lbs

    2) 7X1 Hang Clean (just below the knee): all @ 70 kg/154 lbs

    Strength:

    5X2 High Bar Back Squat @ 90% = 100 kg/220 lbs

    Conditioning:

    Time: 9:57 RX

  6. BB Gymnastics:

    1. 50, 50, 50, 55, 55, 55, 55
    2. 70, 80. 85, 90, 90, 95, 95

    Conditioning
    80 KG clean and 24 KG KB thrusters.

    Put a time cap on 12 minutes, did everything but the last 9 thrusters… Felt very slow. 😦

  7. Snatch 185, 195, 205(f)
    Cln 225, 235, 245, 255, 265(f)
    squat 300 failed second rep on last two sets

  8. Snatch work
    70, 80, 85, 90, 95, 102.5F, 102.5F
    Clean work
    102.5, 110, 115, 120, 125, 127.5F

    HBBS @ 152.5kg

    Conditioning
    85kg PC, 27.5kg / hand thrsuters
    11:00

  9. BBG
    1) 135-135-140-140-145-150-150
    2) 175-185-195-195-200-200-205

    Strength
    225 x 5

    Did another conditioning

  11. 7×1 Hang Snatch below knee 185/195/205(f)/205/215/225
    7×1 Hang Clean below knee 275/285/295/305/315/325(f)/325(f)

    Back Squat 5 x 2 @ 425

    Conditioning 8:50 (done with 55kb)

  12. BBG: 1. 135-145-155-165-175-185-195f-195-205f
    2. 185-205-225-235f-235-240f-245 (catch felt like garbage today, couldn’t go as heavy as I would’ve liked)

    Strength: 325

    Conditioning: 10:49

  13. BBG
    1. 165, 175, 185 (F), 185, 195, 205 (F), 205 (F)
    2. 235, 245, 255 (F), 255, 265 (F), 265, 270

    Snatch was a little disappointing today. Didn’t really feel all together even on the reps that I was making. Happy with the cleans though. 270 was a PR from the blocks.

    Strength
    365, 365, 365 (Fail Rep 2), 345, 345

    Was alternately anticipating and dreading this day coming up in the programming. 365 was a new 2RM. Let the missed rep take me forward a little bit.

    Conditioning
    13:57

    50 lb Dumbbells are the heaviest we have at the gym so I had to use those. This was hard enough to where I’m not too upset about that.

  14. BBG
    1) 175-180-185-195-200-205(hang PR by 10lbs), 210(f)*3 – barley missed them, but should of went with fractional plates, 210 would have tied my PR from the ground
    2) 205-215-225-235-245-255-260(f)

    Strength
    5*2 @ 310 – felt really heavy today

  15. bbg
    1) 7×1 hang snatch from below knee 205, 215, 225(f), 225, 235, 235, 235
    2) 7×1 hang clean from below knee 235, 245, 265, 275, 285, 285, 305

    strength
    5×2 hbbs @ 350

    conditioning 8:50.. 55# each hand thruster, 205# clean to make up for not having 60# weights for thruster

  16. 1) 85, 90kgffff, 90, 92.5fff, 95f, 95. Not afraid to fail… lol. Been a while since I’d done a heavier snatch. It shows I guess.
    2) 110, 110, 115, 115, 120, 125fff

    Strength:
    147.5kg. Never done dubs at that weight before for high bar. PR I guess?

    Conditioning:
    8:12 w/50lb DB’s. Biggest DB’s our gym has. Pretty lame.

  19. On the hang snatch and clean do you guys bring the weight from the ground to the below knee position, pause, then pull? Or do you stand up with the weight and then sink to below the knee and then pull? Is there a correct way?

  24. BBG
    1) Up to 135#
    2) Up to 205#

    Strength
    315#

    Conditioning
    7:55 (Extremely scaled so nothing too exciting)

    First day beginning The Outlaw Way; likewise, first day back to crossfit after a 9 months of strictly Endurance work. I was unable to hit the conditioning weights and couldn’t double-under the way I used to. Lots of things to work on. Having an awesome time watching the outlaws in the games.

  25. BIG day today…

    BB Gymnastics

    1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
    2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

    1-135,185,205,225,235,240(PR),245(miss)
    2-185,225,245,265,285,295(m),295,305(PR)

    -These were PR’s for any type of snatch or clean. This programming is paying off.

    Strength

    5X2 High Bar Back Squat @ 90% – rest 90 sec.

    -315,325×4

    Conditioning

    3 Power Cleans 185/120#
    50 Double-Unders
    15 DB Thrusters 60/40#
    6 Power Cleans 185/120#
    50 Double-Unders
    12 DB Thrusters 60/40#
    9 Power Cleans 185/120#
    50 Double-Unders
    9 DB Thrusters 60/40#

    For time.

    -10:16 Rx’d.

  26. Sorry again about the vertical perspective! Should have told my buddy before the lift.

    240.

  27. BBG
    1)135/160/165/170/175f/175/180 PR from the hang
    2)200/210/215/220/230/235

    Strength
    5×2 275 for all

    Conditioning
    13:32, felt slow and now that I read the other times, I know it was slow. 60# db thrusters were very slow.

    m/f/s
    1/2/4

    M/170

  29. BBG
    Snatch – 185, 195, 205, 215, 225(f), 225, 235(f)
    Clean – 235, 255, 265, 275, 285, 295, 305(f)

    BS – 345, 345(1), 335, 335(1) called it quits

    Conditioning
    7:42 – should have done the thrusters UB

  32. you guys/gals are freaking beast!!! How long have you all been working out to do what you do? I dropped the conditioning wod to 95#’s, only did 10 DU’s and used 20#’s in each hand for the thrusters. It took me 9:23 to finish and I was in the floor in the fetal position sounding like I was having some sort of medical emergencyand it took 3 minutes before I could stand up. Is something wrong with me; or are you all not human???

  33. Let me ask you guys/ girls this.. Now don’t jump all over my dick for just asking a question. Do you think that the Outlaw athletes in the games were overtrained? I know one personally so I know what his programming was. They all looked great to start but have faded faster than some of the others. Thoughts?

    • The only people who could really answer this is the athletes themselves. Wih that being said, if you look at Rich Fronings volume, and the fact that he proclaims he never takes an actual rest day… I wouldn’t think to bring up over-training.

    • Likewise..your comment that accompanied your question is a bit preemptive. Look at Talanya, Elisabeth, and Chad coming back strong

      • True story. That is just 3 of the athletes.. out of what 15.. right? I have to say though Talanya looked great most of the weekend. She has great cardio mixed with good strength.

    • Can’t speak for any of the athletes at the games on their persnol feeling, but what other coaching program do you know has 20% of their athletes that went to the games finishing top 24? For some of these athletes it’s first time in the games atmosphere. My coach always says overtraining is all in the mind and the body can adapt to just about anything. LOL

  34. BB Gymnastics
    A) 135, 155, 155, 165, 175, 185 (Fail), 185 (Fail)
    B) 185, 195, 205, 225, 245, 255, 265

    Strength:
    5×2@90%
    385, 385, 365, 365, 365 (Dropped to 365, No Spotter)

    Conditioning:
    8:32
    Double Unders were Unbroken, Hardest part was BY FAR the thrusters. Stabilizing in the top especially.

    First day on Outlaw coming from OPT. Looking forward to reaching new heights!

  35. A. 120, 125, 130, 135, 140, 145, 150 (F)
    b. 150, 155, 160, 165, 170, 175, 180

    Strength: 235 all sets

    Conditioning: 11:33 DU’s suck

  36. BBG:

    HS: 155, 175, 185, 190(f), 190(f), 190(f), 190 Fuck You! PR.
    HC: 205, 225, 235, 245, 255, 265(PR) 275(F)

    Strength:
    285

    Conditioning:
    Later

  37. Gymnastics – kgs
    1) 45, 45, 50, 50, 50, 50, 55F, 50, 45 (for form)
    2) 55, 60, 60, 60, 60, 60, 60

    Skipped BS due to time – Boo

    Conditioning
    15:55
    DB Thrusters were tough, but I’m awful at DUs. Best run was 20 in a row in my last round….Glad we do them so often!

  39. Work to competition openers:

    Snatch – 205

    CJ – 275

    Conditioning:

    3 power cleans 185

    50 DU

    15 thrusters w/ 2 55lb KBs

    6 power cleans

    50 DU

    12 thrusters

    9power cleans

    50 DU

    9 thrusters

    8:55 

  41. Snatch: worked
    Up to 133# but failed x 3
    So dropped back to 128# for last set
    Clean: finished at 183#

    Strength: 90% wasn’t happening today (240) so went with 216 for all sets

    Conditioning: 7:11. Used 35# kb’s since I had no db available. Did everything UB. Reset all cleans but had a quick pace

  42. sn- up to 175 felt weak
    clean- up to 225

    Squat- 365 x 4

    Conditioning: 14:17 thrusters were getting me. Doubles were decent for me, cleans were easy unbroken.

  43. snatch 135 155 175 185 195 205 215 220f
    clean 225 245 255 265 275 285 290f

    conditioning 6:38 55#DBs heaviest we have

  46. BBG:

    1) 75-80-80-85-90-95-100
    2) 140-145-150-155-160-165(f)-165 (f)

    Strength:
    180

    Conditioning:
    13:49 had to do this with 45# DB because it was all we had.

  48. Typing this up a bit late..

    BBG

    1) Worked up to 80kg (PR)
    2) Worked up to 105kg (Equals PR)

    Strength

    5 x 2 x 170kg. Freaking hard. Slightly longer rest breaks than 90 seconds (more like 2-2.5 minutes)

    Conditioning – Subbed 80kg Powercleans and Thrusters with my 25kg plates (with handles)

    12:45 – A slow grind. Double unders weren’t too bad in a WOD for once.

    • 1) 7X1 Hang Snatch (just below the knee) – 135×1, 145×2, 155×2, 165fx2
      2) 7X1 Hang Clean (just below the knee) – worked up to 185, put didnt get any heavier

      5X2 High Bar Back Squat @ 90% – 310# got em all

      Conditioning

      power cleans, DU, dumbell thrusters-13:42 Thrusters sucked!!!

  51. Sn worked to 205 and failed. I am having issues getting and staying back in the bottom. I am missing forward a lot. I am not having any problems getting the bar up and over but when I receive the bar it does not seem to be back far enough.

    175,185f, 185, 195f, 195, 205f, 185,

    Cl worked to 260 and failed. Working back into this from my wrist injury.

    205, 225, 235, 245, 260f, 255f

    HBBS

    330#

    conditioning 11:25
    had problems stringing du in 2nd round

  52. BBG
    1. 175, 185, 195, 207, 207(f), 207(f), 196
    2. 225, 235, 245, 255 (PR), 255(f), 245, 245
    Strength
    1. 365
    Cond
    8:58 should have done the thruster UB and I suck at DU in my oly shoes!!

  53. BBG
    1) 155/165/165/175F/175/180PR/185PR(finally!)
    2) 205/225/225/235/235/240F/240F

    Strength
    290 completed

    Conditioning
    kicked my ass, Sub’d 60# DB thrusters for 125# bar thrusters

    16:15

  54. BBG:
    1) 115, 125, 135 (f),135,115,115,125
    2) 135,155,175,195,195,195 (f),175

    Str:
    1) 5×2 @ 245#

    Cond:
    12:31 @ 155 pwr cl & 45 db thru

  55. BBG:
    1.) 142, 142, 152, 152, 162, 162, 172
    2.) 170, 185, 195, 195, 207, 207, 220

    Strength:
    275, 275, 275x1F, 275x1F, 255

    Conditioning:
    12:52

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