120730

World Tour dates in Dallas, Providence, and Brooklyn are all sold out. Miami part deux, Iceland, and Dublin are all very close (less than 10 spots remain). This Saturday we will be releasing ALL the Australian dates, as well as, Austin TX, and Asia (domo arigato Mr. Roboto). We will have somewhere in the vicinity of 9,000 other cool announcements coming this week. Please try not to urinate on yourselves.


WOD 120730:

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

108 responses to “120730

  1. Hey, I would like to get started on the programming and had a couple of questions. Sorry if this is asked constantly, but I couldn’t find it in either FAQ or in the past few days comments.

    1. Since so much of the lifting works off of maxes, should I back track on the programming till I find a test day and then just work forward from there? Just find my maxes tomorrow and jump into the programming as it is written on the next day?

    2. Since I am not going to be able to do some of this as Rx, I am assuming I should scale to maintain intensity. Using the Bar MU as an example, I would use a band that would allow me to consistently work during the 1 minute period rather than only get 2 or 3 without one. Is this correct?

    • Find your maxes, then start.

      “When is a good time to get started on The Outlaw Way?

      Today, genius. Unless you’re going to keep asking questions like this. Then never.”

      Go Rx’d if you can. If that’s one rep, so be it. Strength before conditioning.

      • Strength before conditioning??? So, my max is 185 on power clean. The day we do ten reps at 185, I’m supposed to stand around until I can finish the set; at my max I damn sure won’t be stringing them together? Instead of nocking out the WOD at a manageable weight, going rx will take me 45m to an hour to complete and I’m supposed to do that?

  2. Do the percentages go according to previous saturday’s 1rm or the end of previous cycle…
    Can’t wait for Aus camps…

  3. That’s a great shot and probably a good warning to each of us to empty our bladders and bowels before lifting heavy stuff (a friend of mine pissed all over herself deadlifting the other day at a meet, she won, and that was the slowest deadlift I’ve ever seen, or at least it seemed like it was in slow mo as I watched the platform just get showered, ew!), but how about

    56K men with a TRIPLE BW C&J!!!!! WTF

  4. Should I assume the Columbus, OH camp is not happening? Saw it mentioned once a couple weeks back, no mention of it since.

  5. Ok just so I’m clear on these day’s. 3×1@80 this is 3 individual snatches? Ie snatch rest snatch rest snatch rest.?

  6. BBG:

    1. 120, 125, 130, 135, 130, 125
    2. 160, 165, 170, 175, 170, 165

    Accessory:

    1. 140
    2. 185

    Conditioning: Did conditioning from outlawcrossfit.com

  7. BBG:
    Miss at 90Kg (95%), all others hit.
    Miss at 102.5Kg (90%)

    Acc:
    1a) 60-60-70Kg (155lbs)
    1b) 75Kg (165lbs)

    Cond:
    5
    9:48
    5

    MFS:
    445

  8. BBG
    1. 165×3, 175, 185, 195, 185×3, 175×2
    2. 205×3, 220, 235, 250, 235×3, 220×2

    These felt good today. Missed a rep on the first back off set on each movement but just went and did another one.

    Strength
    1a. 175, 185, 185
    1b. 195, 195, 195

  9. BBG
    1) 125, 130, 140, 145, 140, 130 (missed at 145 and 2 @ 140)
    2) 175, 185, 195, 205, 195, 185

    STR
    a) 115, 120 x 2
    b) 165

    Cond

    0
    9:10
    0

    2/2/2

  10. Goin to get an x-ray on my POS wrist tomorrow, mayb I can figure out what the hell is wrong with it and get it better.

    BBG
    1) 115*3, 125, 130, 135, 130*3, 125*2
    2) 160*3, 170, 185, 195, 185*3, 170*2

    ACC
    a) 125, 135, 145#
    b) 125, 135, 135#

    Conditioning – gonna get it later after work

  11. BBG:
    1) 116-125-130-137-130-125(felt great, no misses)
    2) 142-152-162-171-162-155

    Acc:
    a) 105-115-120
    b) 135-135-135

    Cond.

    1
    9:28
    0

    MFS – 2/7/4

  12. bbg:
    1)snatch 3×1 @ 225-1×1 @ 240-1×1 @ 250-1×1 @ 265-3×1 @ 250-2×1 @ 240 hit them all, feeling the ability to be much more aggressive through the middle and getting under
    2)cnj 3×1 @ 235-1×1 @ 250-1×1 @ 270-1×1 @ 280-3×1 @ 270-2×1 @ 250 made all of these, jerk rack is starting to come together in a big way, feeling way better then ever before on jerks.

    accessories
    3×3 heaving snatch balance 235 (2), 205, 205
    3×5 pendlay row 250

    conditioning later, need food and rest

    • messed up my numbers. corrections.
      1) snatch 225, 240, 250, 265, 3×1 @ 250, 2×1 @ 240
      2) cnj 235, 250, 270, 285, 3×1 @ 270, 2×1 @ 250

      conditioning
      11 muscle ups 9:02 rx (9 mu before, 2 after)

  13. BBG
    1) 180, 190, 205 (xx then got it) 215, 205, 190
    2) 200, 210, 225, 240, 225, 210

    STR
    a) 165, 175, 185
    b) 165, 185, 200

    Cond

    11
    8:00 (Subed two rounds GHD Sit up for Toes to Bar- 3 people working and only 1 GHD)
    7

    M/F/S-4/6/7

  14. Bbg – failed 95% snatch
    Based off 235 snatch 265 c+j

    Acc –
    Heaving – 215
    Pendlay – 225

    Cnd
    13 mu ( had to sub ring. Need to order diety south bar.)
    8:35 rx ( everything was out of the way lol)
    10 mu

  15. BBG: 155×3, 165, 175, 185, 175×3, 165×2
    185×3, 195, 215, 225, 215×3, 205×2

    Acc: Sb: 185, 165, 165
    Pr: 185, 165, 165
    dropped weight to ensure proper form and efficiency.

    Cond. Not enough time.

    m/f/s

    3/4/2

  16. BBGym:
    1) 110, 120, 125(f)(1), 135(f)(1), 125(failed a bunch on this set), 120(f)
    2) 140, 150, 160, 165, 160, 150

    Accessory:
    a) 135, 140, 150
    b) 145, 145, 145

    Conditioning: Subbed strict pull ups on yoke for bar muscle ups
    15 pu’s
    6:20
    10 pu’s

    M/F/S
    2/5/4

  17. snatch off 215#- only missed one at 195#
    cj off 260#- all made

    strength- no snatch balances (no rack)
    rows- 185#

    conditioning-
    18
    8:30
    10

    ghd was all fucked up. oh well.

  18. BBG

    1) Snatch: 185
    2) Clean & Jerk: 205, cleaned 215, 225 missed jerks

    Front Squat 3×5 – 205
    Press 3×5 – 115

    Conditioning

    Bar MU – 16 total, 13 1st minute, 3 last minute (f@*$!)
    Time (not counting minutes) – 7:39

  19. Mad! I failed 95% on snatch today. I stuck it but couldn’t stand three times. I’m thinking I was letting the bar go out in front. Just makes a girl mad… Any hoot did all as usual! Mad love for outlaw!

    Conditioning
    4 muscle ups 9:37(used 25 Kb) 4 muscle ups
    Him 13 muscle ups 9:27 rx 10 muscle ups

  20. Snatch off 210
    CJ off 285

    Snatch balance 155,185,205 (should have gone heavier than 155 first set)
    Pendlay row 135,155,185 (should have gone heavier than 135 first set)

    Cond: 11 min flat with only 3 MUs. fuck…

  21. BBG
    1) 85-90-95-100-95-90#
    2) 115-125-130-140-130-125#

    ACC
    a) 90-95-100#
    b) 95-105-105#

    Conditioning
    1 MU – 8:56- 0 MU

  22. BBG..

    —Snatches based off 135.. Missed 130 multiple times, pissed me off.. Stuck it a few times but lost it as i stood up, got along ways to go til i get my form where i want it… Will go back and see the coach in another 3 weeks or so.

    — Clean and Jerk based off 170… No misses

    Acc.
    — SB.. First time doing these, all sets at 115
    — P Rows. 145,155,155

    Conditioning

    -Done but not timed.. Subbed bar MU’s for C2B Pullups and GHD’s for T2B cause my gym dont have a GHD

  23. BBG:
    Snatch: 80kg, 85, 90, 95, 90, 85. Feelin good.
    C&J: 97.5kg, 102.5, 110, 115, 110, 102.5

    Accessory:
    1a) 95kg, 95f last, 90
    1b) 90kg, 90, 90

    Conditioning:
    MU: 4
    Triplet: 9:42
    MU: 2

    Bar Muscle ups… wtf. Usually own these.

  24. BBG:
    Snatch: 180 x 3, 190 x 1, 205 x 1, 215 x 1 (F), 205 x 3, 190 x 2

    Clean and Jerk: 215 x 3, 230 x 1, 245 x 1, 255 x 1, 245 x 3, 230 x 2

    Accessories:
    1a.) 225 for all 3 sets.
    1b.) 175 for all 3 sets

    Conditioning: Done Rx

    MU: 10
    Triplet: 8:43
    MU 5

    Total Bar MU’s: 15 reps
    Conditioning Time: 8:43

    Snatch Balance was the most weight I have ever done. I became very frustrated when I was unable to hit the 215lbs on the snatch. Recalculated and determined that the weight was heavy and was closer to 98% than 95%. Still didn’t make me happy but understood why I was having trouble with it. I will get it one of these days.

  25. 1) based off 100kg. fail at 95% boo
    2) based off 125kg. No fails yay!
    1a) 80kg 95kg 100kg
    1b) all 80kg
    Lifted at average broz in Vegas today and met a fellow outlaw as I was leaving. Nice to meet ya JD. Hit me up if you’re still in town and want to lift.
    Conditioning.
    11
    9.36 subbed ghd with t2b. Horrible idea.
    4

    3/2/2

  26. BBG: c&j no misses. Based off 235
    Snatch based off 175
    Acc: 1a)155
    B) 185
    Conditioning: 9 bar MU
    7:42 triplet
    7 bar MU

  27. BBG:
    1) 155lbs, 165, 175, 185, 175, 165
    2) 160lbs, 175, 185, 195, 185, 175
    Having a bad shoulder, my jerk is so much weaker than my clean. Don’t get a whole lot out of the cleans at this weight, but struggle with the jerk.

    ACC:
    a) 165 for all sets. Will start going heavier on these from now on.
    b) 185 for all sets.

    CND: Subbed ring muscle-ups and did 12m shuttles, 10 times.
    10 mu’s
    8:20
    9 mu’s

  28. BBG
    went really Everything felt great in and out of the hole

    no time acw

    no pullup bar to support bmu
    so did double unders and pushups

    triplet 11:30

  29. So basically i move like shit and need fixing. So have had to reevaluate that pr on snatch previously as luck. Starting from scratch on lifts now.
    Snatch 95,100,105,115,105,100
    C&J 115,120,130,135,130,120
    1A 105
    1B 85,95,105

    Conditioning
    Bar MU- 0… Some days get em not today
    Wod 7:05
    Bar MU 0.. Funny i was closer on 2nd minute
    Back to drawing board

  30. BBG
    1) 170, 180, 190, 200, 190, 180
    2) 205, 215, 230, 245, 230, 215
    -No misses

    STR
    a) 135, 155, 195
    b) 185, 195, 195
    – should have started snatch balances heavier

    Cond:
    4 MU
    9:20
    0 MU

  31. BBG

    Snatches – 155×3, 165×1, 175×1, 185×1, 175×3, 165×2 – missed once @ 185 and twice at 175 going back down

    Clean and Jerks – 190×3, 205×1, 215×1, 235×1, 225×3, 205×2 – no misses, changed weights a bit from percentages

    Accessories
    Sn Bal – 135, 155, 175 – need to do all sets at this weight next time
    Rows – 185,195, 205

    Conditioning
    11 Bar muscle ups (8 unbroken)
    +
    9:50 conditioning (sub toes to bar for GHD)
    +
    3 Bar muscle ups (felt the toes to bar fatigue here)

  32. BBG – 1RMs:
    *Felt good today, had to give it a shot
    Snatch – 155, 175, 195, 215 PR
    C&J – 185, 205, 225, 245, 255 PR

    Accessories
    Snatch Bal (no rack) – 155, 155, 165
    Rows – 155,185, 185

    Conditioning
    – 15 mups
    – 8:05
    – 4 mups

  33. BBG
    Snatch: 115-125-130-135-130-125
    Based off 145, no misses.

    Clean & Jerk: 140-150-160-165-160-150
    Based off 185, no misses.

    Accessories
    Heaving Snatch Balance: 105-115-125
    Pendlay Row: 105-105-105

    Conditioning: As Rx’d for ladies
    7 BMU
    7:26
    7 BMU

  34. Snatch 85kg, 90, kg, 95kg, 100,kg 95kg, 90kg, hit all snatches
    Clean and Jerks 105kg, 112kg, 120kg, 125kg, 120, kg, 112kg

    Accessories
    Snatch Balance= 90kgx3
    Rows- 110kg x3

    Conditioning
    6 bar muscle ups
    8:06 for Conditioning
    10 bar muscle ups

  35. First time to leave a comment.

    I don’t think she is peeing. I think she is really, really excited about her snatch.

  36. Snatch 125/130/140/150 (f)/ 140 (f) 2 successful.

    C&J – 160/175/185/195/185

    No snatch balance shoulder was too shaky today.

    Strict Press 3×3 at 135
    Row – 155

  37. BB Gymnastics:
    Snatch: 185-205-215-225(f)-215(f)(f)-205
    Clean & Jerk: 205-215-225-235-225-215

    Accessories:
    Heaving Snatch Balance: 205-215-215
    Pendlay Row: 225-245-245

    Conditioning:
    12 Muscle Up’s
    7:49 RX
    6 Muscle Up’s

  38. BBG: Subbed some Box Work to let the shoulders and upper-back recover today.
    5×3 Snatch from blocks (high, just below hip) – 95, 135, 135, 135, 145(2)

    Strength:
    135,135,135 – felt very easy, but that was the idea today.

    Cond:
    11 BMU
    7:54
    6 BMU
    This was the first time in my life I’ve ever done more than 2 BMUs, so I’m stoked!

    2/5/5

  39. BBG:
    1) % off 225, hit on all except 1 at 85%
    2) % off 275, hit on all
    Felt really strong and aggressive on every lift

    Accessories:
    Snatch balance – 165, 185, 185
    Pendlay row – 205, 225, 225

    Condtioning:
    1st min- 20 bar muscle ups (surprised myself a lot here)
    5.03 (forgot ghd)
    2nd min- 7 bar muscle ups and then the biggest hand ever….fuck

  40. Thanks a lot Rudy for posting that photo. As if I weren’t neurotic enough about emptying my bladder before lifting and double unders.

    BBG
    1) 140 150 160 165 160 150 – no misses today🙂
    2) 150 160 170 180 170 160

    Strength
    1a) 165 175 185
    1b) 135

    Conditioning
    13 MU
    7:02 – ran 4x15m down and back instead, so one extra turn around
    11 MU

    MFS: 1/2/2

  41. BBG:
    Jerk only
    125,130,140,150,140,130

    Acc:
    One set
    Snatch grip behind neck push press instead of snatch balance
    115

    Cond:
    Sub 40 unanchored abmat situp (per round) for ghd.

    5bmu
    8:25
    0 bmu. 3 attempts. So close.

  42. 1) Based off 230# — 185/195/210/220(f… dropped to 215)/210/195
    2) Based off 280# — 225/240/250/265(fx2 @ jerk… ef)/250/240

    Did Conditioning here (b/c of schedule):
    17
    6:57
    6

    Accessories:
    1a) 185/185/205(f@3… still don’t trust this movement since I nearly killed myself w/ it)
    1b) 185/185/205

    M/F/S — 2/3/4

  43. BBG:
    1) Snatch: 180,190,205,215,205,190 (225 max)
    2) Clean & Jerk: 205,220,235,250,235,220 (275 max)

    Accessories:
    1a) 3X3 Heaving Snatch Balance – 185,205,225
    1b) 3X5 Pendlay Rows – 165,185,185

    Cond:
    14
    8:53 (GHD’s killed me today)
    3
    I need to quit skipping metcons.

  44. BBG
    Snatch
    120-125-135-145-135-125
    Clean and Jerk
    155-165-175-185-175-165

    Strength
    Heaving Snatch Balance – 125
    P Rows – 165

    Conditioning
    0 bar muscle ups, timer reset mid WOD so no time number but about 9 minutes.

  45. Been following the ocf.com site lately due to time constraints… should I not post my workouts here?

    1RM Hi-Hang Snatch: 115#
    Cond: 11:33

    While still not a lot of weight compared to others, this snatch session felt to be my strongest in a long time. Something has clicked with that movement lately. Conditioning felt good, the T2B slowed me down the most.

  46. BBG:
    Snatch 125, 135, 145, 150, 145, 135
    C&J 145, 155, 165, 170, 165, 155

    Strength:
    SB 135, 145, 150
    P Rows 95, 100, 105

    Conditioning: (did ring MU’s)
    MU’s 5
    8:02
    MU’s 2

  47. snatch: 123/133/138/143/138/133 (no misses)
    c&j: 143/153/163/173/163/153 (missed one the 2nd set of 163 but made it up)

    1a) 125/130/135
    1b) 155# all sets

    conditioning:
    6 ring muscle ups (no bars will work)
    7:33
    4 mu

    10+7:33

  48. BB Gymnastics

    1- 195,205,225,235,225(3),205(2)
    2-225,245,265,275,265(3),245(2)
    – No Misses today although I did have to walk out a few snatches.

    Accessories

    1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
    1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

    1a-205 all sets
    1b- 215 all sets

    -Tired for this and missed a few Snatch Balances

    Conditioning

    – 8 Bar muscles ups first minute (Started with gloves then took them off during the minute)
    – 7:35 on the triplet.
    – 3

  49. BBG:
    1.) Snatch
    3X1@80% – (137#/62kg)
    1X1@85% – (147#/66.7kg)
    1X1@90% – (154#/70kg)
    1X1@95% – (162#/73kg) – F
    3X1@90% – (154#/70kg) -F 2nd rep
    2X1@85% – (147#/66.7kg)

    2.) Clean & Jerk
    3X1@75% – (165#/75kg)
    1X1@80% – (176#/80kg)
    1X1@ 85% – (187#/85kg)
    1X1@90% – (198#/90kg)
    3X1@85% – (187#/85kg) – Stopped. Shoulder and elbow was bugging me. Elbow kind of hyper extended on the failed 95% snatch. Didn’t have any kind of lock out for some reason.
    2X1@80% – (176#/80kg)

    Accessories:
    1a) Heaving Snatch Balance
    135#-135#-140#
    – I think I can go heavier. It’s been a while since I have done these and was unsure about my shoulder/elbow.
    1b) Pendlay row
    152#-172#-172#

    Conditioning:
    Messed up on the conditioning.

    MFS
    3/3/4

  50. I went from not being able to do a bar muscle up, to doing one, to stringing them together ny the end of this WOD!! Thank you RUDY and the OUTLAW WAY 10:25+6 muscle ups

  51. BBG:
    Snatch: Worked off 225. Missed my 95% at 215, so hit it again real quick.
    C&J: Worked off of 285. Hit them all

    Accessories: Snatch Balance: 145, 155, 155. Shoulders were an issue.
    Row: 185, 185, 185

    Conditioning: 8:22 + 13 MU’s. That was fun as shit.

  52. Added 2 mins by mistake (mandatory muscle up minutes) for the conditioning

    So really: 8:25 + 6 muscle ups (all in 2nd min)

    Snatch: 100, 110, 115, 125, 115, 110 shaky on the squat snatches (all mental, gotta sack up and just get under the bar)

    Clean and jerk: 150, 160, 170, 180, 170, 160 failed last rep but made it up

    Heaving balance: 75, 95, 115– i have trouble with these felt better tonight then last time

    Pendlays: 3×5 @ 165

  53. BBG
    snatch based off 100kg, all lifts except a couple of misses at 90 on the way back down. Made them up though
    Clean and jerk based off 131kg, made all lifts and felt.comfortable

    Strength
    Heaving snatch balance is my nemesis. 90 x 3, loads of misses at 90, drop to 80, 80 x 1 + 2, 80 x 3
    Rows – 85kg across

    Conditioning
    7 + 10:26 + 7
    Running through a class to the ghd each time was wild. As was the pre workout amount of soreness in my abs from Friday on the damn ghd!

    Mfs = 436

  54. BB Gymnastics
    1. Done at 20% less – 135, 135, 135, 145, 155, 165, 155, 155, 155, 145, 145
    2. Done at 10% less – 175, 175, 175, 185, 200, 210, 200, 200, 200, 185, 185, 185

    Accessory
    1A. 155, 155, 155
    1B. 165, 175, 185

    Conditioning
    Bar MU’s – 10 + 3
    Triplet Time – 00:08:35

  55. BBG:
    Snatch: Missed first rep at 80% and the rep at 90%
    Clean and Jerk: Done

    Strength: Snatch balance @ 180, Pendlay rows @ 155

    Conditioning: 10 MU, 6:40 triplet, 7 MU

  56. BB Gymnastics
    1) Done
    2) Done

    Accessories
    1a) 175
    1b) 195

    Conditioning

    Triplet: 7:09
    BMU: 1/3 = 4

  57. BB GYMNASTICS

    Snatch) 90-100-105-110-105-100
    C&J) 120-130-135-145-135-130

    ACCESSORIES

    1a) 70-80-90
    1b) 70-80-90

    CONDITIONING

    3 BMU
    8:07 RX
    3 BMU

  58. snatch 180 190 205 215f 190
    cj 225 235 250 265 250 235
    snatch b 185 205 225×2
    rows 185 185 205

    saturdays conditioning 12:53 rx

  59. BBG:
    1) snatch 100, 112, 118, 112, 106
    2) clean & jrk 115, 125, 130, 140, 130, 125

    acc:
    1a) Heaving snatch: 95
    2a) Pendlay row: 95

    Cond:
    (subbed MU for MU prorgressin on rings)
    17 MU’s
    14:58

  60. B Gymnastics

    1) 165-175-185-195-185-175
    2) 195 – 205-215 -225-215(f) finished at 205

    1a) Skipped
    1b) 175 x 3

    Conditioning –
    BMU: 7
    8:28
    BMU: 5

  61. BBG
    Snatch – 150, 155, 165, 175, 165, 155
    C+J – 175, 190, 200, 210, 200, 190
    Strength
    1a) 155
    1b) 185
    Conditioning – 9:34

  62. Enough trolling…

    Training a day behind.

    1) Sn: 177.5×3-190-200-210-200×3-190×2
    2) C+J: 210×2-225-235-250-235×3-225×2

    1a) Heaving Sn Bal: 185-200-210
    1b) Pendlay Row: 205-215-215

    ME Bar MU: 9
    Triplet: 9:43
    ME Bar MU: 3

  63. BBG;
    1) 180, 190, 205, 210, 205, 190

    1a) 185. 205, 1×225
    1b) 205, 225, 225

    Cond:
    15-8:05-8
    maybe should have ran instead of wogged the 120m

  64. 120730
    BBG – Sn:140×3/150×1/160×1/165×1/160×3/155×2
    c&j: 160×3, 175×1, 185×1, 195×1, 185x3m, 175×2
    snatch balance: 155#
    pendlay rows: 155#
    WOD – 25(14+11) MU and 8:09

  65. BB Gymnastics

    1) Snatch: 3X1@75kg, 1X1@80kg, 1X1@85kg, 1X1@90kg, 3X1@85kg, 2X1@80kg – rest 30-60 seconds.
    2) Clean & Jerk: 3X1@90kg, 1X1@95kg, 1X1@ 100kg, 1X1@102.5kg, 3X1@100kg, 2X1@90kg – rest 30-60 seconds.

    Accessories

    1a) 3X3 Heaving Snatch Balance – 70kg, 75kg, 82.5kg
    1b) 3X5 Pendlay Rows – 75kg, 80kg, 80kg

  66. BB Gymnastics

    1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%

    205-215F-215-230F-220F-220-220-215-215

    2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%

    245-245-245-260-275F-295-275-275-275-260-260

    Accessories

    1a) 3X3 Heaving Snatch Balance

    205-205-215

    1b) 3X5 Pendlay Rows

    185-185-185

    Conditioning

    1 Minute ME Bar Muscle-Ups

    3 rounds for time of:

    120m Shuttle Run (10-20-30m sections)

    5 KB Snatches Left Arm 24/16kg

    5 KB OH Walking Lunges 24/16kg

    5 KB Snatches Right Arm 24/16kg

    5 KB OH Walking Lunges 24/16kg

    20 GHD Situps

    1 Minute ME Bar Muscle-Ups

    5-1 Muscle Up and 7:35 Triplet

  67. BB Gymnastics:
    Snatch: 3×1@140, 1×1@150, 1×1@160, 1×1@165, 3×1@160(F 1), 2×1@150
    Clean&Jerk = 3×1@200, 1×1@215, 1×1@225, 1×1@240, 1×1@225, 2×1@215

    Accessories:
    1a)3×3 Heaving Snatch Balance: 145,155,165
    1b) 3×5 Pendlay Rows: 185,195,205

    Ran out of time for conditioning.

  68. BB Gym
    Snatch- Based of of 155 (despite low weight discovered something with 3rd pul for the good)
    Clean Jerk- Based of 255

    Accessories
    1a) 135, 165, 165
    1b) 225, 225, 225

    10:42 Cond (lost about a min going from outside to inside for GHD)
    Muscle up work practice since I can not string them together.

  69. Wow, I didn’t even know this was still going on… Its been a hectic month of travelling and growing the gym (which is a good problem) I’ve only had the chance to follow on occasion. I never got my 1 reps so I replaced the percentage work with 3 attempts for a 1 rep snatch/clean jerk….maybe I shouldn’t pick up a barbell for 3 weeks before I max next time…

    1 rep snatch: 205-215-230# (5# PR!)
    1 rep cnj: 250-275-285 (not a lifetime PR, but the heaviest I’ve cleaned from the floor in probably 2 years)

    Accessories:
    SnB: 185-205-215
    PR: 185×3 sets

    Conditioning: no ghd on timed portion. Why, you ask? Because I’m a dumbshit and forgot to put it in… That’s what I get for not rechecking the workout. So even putting this down is basically for my records.

    15 BMU/4:57

  70. BBG:
    Snatch: 155, 165, 175, 185, 175, 165
    C+J: 205, 225, 235, 245, 235, 225

    Bonus:
    1A) 135, 155, 155
    1B) 205, 205, 205

    Cond.
    1 min. MU’s=9

    Main: 8:15

    1 Minute MU’s=6

  71. Good fucking god there are a lot of commenters now…

    BBG:
    Snatch – 170, 185, 195, 205, 195, 185 — Failed 1 at 195
    C&J – 220, 235, 250, 265, 250, 235 — No Fails

    SnBal – 145
    Pendlay Row – 215, 225 x 2 x 5

    Cond:
    MU – 12
    Main – 5.52
    MU – 6

  72. BBG
    Snatch: 85kg, 90kg, 95kg, 102.5kg, 95kg, 90kg –
    C&J: 92.5kg, 100kg, 105kg, 112.5kg, 105kg, 100kg

    Snatch balance – 70kg
    Pendlay Row – 90kg

    Conditioning
    10 MU
    Outlaw main site (10:35)
    2 MU

    MFS
    2/2/2

  73. BBG
    Sn 3×170,180,190,200f,3x 190 (f on 1st), 2×185
    C&J 3×195,210,220,235,3×220,2×210

    Str
    Heaving sn bal 185,195,200
    Rows 225,235,240

    Conditioning
    1 bar mu- worked on hips to bar
    8:59 for work

    M/f/s
    3/4/2

  74. BBG
    1. 175, 190, 200(f), 210(f), 200(f), 185. Bad day for snatches. All th HSPU yesterday seemed to make these suck
    2. 205, 215, 230, 245, 230, 215. Felt surprising ok considering how bad snatches were.
    Access.
    1a. 205
    1b. 185
    Cond
    Subbed ring dips for Bar MU and T2B for GHDs.
    9:36

  75. snatch
    135/140/150/155/150/140

    clean n jerk
    175/190/200/210 F/ 200/190

    heaving snatch balance
    135/125/125

    pendlay row
    175×3

    metcon: sub burpee pull up cause no where to do muscle up

    10 burppe pull up

    9:23 rx

    8 burpee pull up

  76. Just getting back into regular program after dislocating shoulder twice during wrestling season. Set my 1rm Snatch at 185 which is low but wanted to protect my shoulder. Jerk has always been limiting factor for me in the C + J.

    BBG
    1) Set @ 185 – 150, 155, 165, 175
    2) Set @ 255 – 190, 205, 215, 230

    Strength
    1a) 175
    1b) 135

    Conditioning
    14 MU
    7:23 – Ran a 10-20-30 Suicide instead of a shuttle run
    6 MU

    MFS: 1/2/5

  77. bbg:
    1)120/127.5/135/142.5/135/127.5 missed 95% and 1 of 90%
    2) 135/145/152.5/162.5/152.5/145

    strength: skipped

    conditioning:

    6-12:20-2 subbed ring muscle ups. sweating off the damn rings in 95 degree heat

  78. 1) Snatch
    3×1 @ 125
    1×1 @ 132
    1×1 @ 140
    1×1 @ 148
    3×1 @ 140
    2×1 @ 132

    2) C&J
    3×1 @ 155
    1×1 @ 165
    1×1 @ 174
    1×1 @ 185
    3×1 @ 175
    2×1 @ 165

    1a) 130#
    1b) 120#

  79. BBG
    Snatch up to 85/1 89/1 (196) 85/1×3
    C&J up to 106/1 113/1 (248) 106/1×3

    Heaving Snatch Balance (in lbs) 165/5 190/5 165/5 210/5
    Pendlay Row (in lbs) 176/5 187/5 198/5 209/5 220/5
    Bench 8,6,4 reps @ 74 kg

    Bar Muscle Up Practice 5×5 (banded)

    Different metcons this week due to near impossibility of adjusting the current ones for the gym:

    Three rounds for time of:

    200 m Run
    21 SDHP’s (55/35)
    12 Pull-ups

    6:27

  80. BBG:
    1.) 160, 160, 160, 170, 180, 190, 180, 180, 180, 170, 170F, 170
    2.) 180, 180, 180, 192, 205, 215, 205, 205, 205, 192, 192

    Accessories:
    1a.) 160, 160, 170
    1b.) 165, 165, 165

    Conditioning:
    10-8:58-0

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