121119

I’m sensing a trend here…

Trevor Elkins – 250# Snatch:

Parker Jackson – 250# Snatch from blocks:

Richard Alvarez – 250# Snatch:


WOD 121119:

BB Gymnastics

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

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

80 responses to “121119

  1. I’m looking to add to my garage gym and have enough to buy either a GHD or Reverse Hyper? Which would be a better addition when following this program?

    • I’ve been following this programing for about 3 months. Seems like reverse hyper comes up about the same as a GHD. However, I’ve never seen a RH in a crossfit WOD or competition, whereas you will see a GHD in both. I just do Glute Ham raises in place of the RH. Not the same but sufficient for now. I bought this GHD: http://www.bayoufitness.com/yukon-fitness-hyper-extension-machine-hyp-156-876. Considerably cheaper than the commercial grade GHD’s but definitely sufficient for a garage gym. I’m 185# and have had it for 6 months without any issues. I would think it would be fine for a body weight up to 225# or maybe more.

    • I’d go with the ghd. You tube the movement “hug a twinkey” and hold a dumbell between your ankles for added weight or buy some reverse hyper straps to hold plates. Use your imagination i use to use an adjustable bench to lay on with a dumbell before my gym got reverse hypers and ghd’s.

  2. BBG:
    Snatch based off 185 – lots of misses today
    Clean and Jerk based off 235 – no misses, felt good

    Conditioning:
    16:50 RX, forgot to do the 3 minutes of muscle ups

  3. BB Gymnastics:
    1) based on 200#, one fail at 95%, two fails at second set of 90%
    2) based on 245#, failed several jerks

    Conditioning:
    11:46 Rx
    9 bar muscle-ups

  4. Oly:
    A. 3x Power Snatch (unbroken, no foot movement, kilos): EMOM 43/3×3 53/3×3 63/3×3, then every 90 seconds: 68/3 73/3 78/3 83/2 83/3 (182.6 lbs), then
    10×1 Power Snatch @ 83 kg every 30 seconds

    B. 3x Power Clean + 1x Push Jerk (ub cleans; go 15 kg heavier than Sn): 60 70 80 90 98 (216 lbs), then 10×1 PC&J @ 98 kg every 30 seconds

    SSC: Every 2 mins for 10 rounds do:
    3x Push Press @ 185 lbs (cleaned)
    3x Muscle Ups
    Barefoot run appx 100 m

    Conditioning:
    8:59 Rx’ed
    Rest 2 mins
    3 Min ME Bar MU’s = 13 (did on Dirty South bar & had to be extra careful not to score dentists retirement fund).

  5. 1) 135-145-155-145-135
    2) 180-190-205-190-180

    7:03 Rx – Outlaw Crossfit version w/ Strict PUs instead of climbs.

    5 Bar MUs, which beats my lifetime best of 0

  6. BBGym:
    1) Based off 160- pulled the plug after the 3rd set at 95%, I just cant find any rhythm on this lift.
    2) Based off 210

    Conditioning:
    9:58 w/25# weight as wall ball
    then
    11 ring MU’s

    M/F/S
    2/8/2

  7. BBG
    -165 no misses
    -235 no misses

    BBG felt great today

    CND
    6:39
    Everything UB except last set of 30 Wballs… Damn

    15 bar muscles, these were better than last time. But still need a little work

  8. BBG
    1) Based off 205 went 1/2@95%
    2) Based off 245 went 1/2 missed the jerk @90%

    Cond.
    9:00

    Bar MU – 11

    MFS
    677

  9. BBG:
    just a really bad day of lifting today, missed a TON of lifts
    1) from 180#
    2) from 245#

    COND
    First part
    10:27
    2 x Bar MU (first ever today)

    1/3/3

  10. BBG
    1. Based off of 145 no misses
    2. Based off of 205 no misses

    COND
    11:28

    7 BMU’s with a shit ton of C2B in the fail process

  11. Bbg
    Off 230 or is 240 but just missing all the time lately got them all
    C&j off 305c no missed
    Conditioning; 14;02 fuck the bar mu my inner thigh is chewed up…,

  12. Snatch 75-95-115-95-75
    C&J 135-155-165-155-135

    Conditioning
    9:20
    Subbed pull-ups 3 to 1 for rope climbs

    2 bar muscle ups

  13. Back after 5 weeks off – trying to nurse some nasty patellar tendinitis. Doubt 5 weeks is enough, but i’m hopeful. I can’t stay away any longer.

    no BBG today.

    Cond:
    9:24 + 16 bmu

  14. BBG
    1. Based off of 205 failed both times at 95%
    2. Based off of 255, failed once on second set of 220

    COND
    8:29

    24 BMUs

  15. BBG:
    1) Snatch:off of 125# No misses and felt great.
    2) C&J: off of 165# No misses🙂 Happy girl!

    Conditioning: ropes just got hung 2 weeks ago. Didn’t go for time because I am quite slow at climbing and working on technique. But completed it.

    Bar Muscle Ups: 16

  16. BBG:

    Snatch:

    102.5/107.5/112.5/107.5/102.5kg 1 miss at 107.5 but repeated successful immediately

    C&J:

    115/122.5/130/122.5/115kg no misses

    Conditioning: 10:26

    Forgot Bar Muscle-ups.🙂

  17. BBG:

    1.) Off 211# 1 miss.
    2.) Off 286# no misses.

    Conditioning:

    9:42 – UB until last set of WBS, stopped at 20.

    Bar muscle ups: 21

    2/3/3

  18. Bbg
    Snatch 130-135-145 (1x)-140-130
    Clean & Jerk 160-170-180 (1x)- 170-160

    Wod
    10:24
    4 minute rest
    16 bar muscle ups

  19. BBG:
    1) Off 110#, no misses
    2) Off 145#, missed 1st jerk of 90%.

    Conditioning:
    Did not do, made Box WOD.
    5RM muscle snatch@95# (tell me what’s wrong with me? Why I can muscle snatch 5times touch&go 95# and I can’t pass over 115# on power snatch?)

    WOD
    3 Hang Power Cleans on the minute for 15 minutes
    AMRAP (15 min)
    -Cousins@16#

    Total count of Cousins: 61

  20. BBG
    1) Off 195 – 3 Misses – weak squat portion
    2) Off 255 – 1 miss – same

    Cond – 10:13 Need to work foot use on rope

    7 Ring muscle up, pulling muscles shot

  21. Bbg:
    1) snatch off 245. Killed 95%

    …..then had to leave prematurely. Business called. Hate when this happens

  22. BBG

    85%,90%,95%,90%,85% @ 130lbs max snatch

    80%,85%,90%,85%,80% @ 185lbs max C&J

    COND

    @ 10:24 UB w/20lb Ball

    Bar Muscle Up: 15

    Age:19

  23. Went a bit heavier on the BBG today as I haven’t pr’d in a while even though I feel good in training. Couple misses on the snatch but got all the c&j.

    Cond:
    9:51 rx and 15 bar muscle ups. Only did 2 mins of mu’s. read it wrong. Rope climbs are coming along.

  24. 1) based off 230
    Fails at 90 and 95.
    2) based off 275
    No fails
    Below mediocre day. Meh

    Conditioning:
    Subbed in 2x C2B tempo close grip pullups (1 sec pause at top and bottom.)

    No bar MU.
    4/2/4

  25. BBG: snatch off of 103, clean and jerk off of 135.

    Conditioning: 11:10 and 4 Bar MU (first time attempting. Very proud:))

  26. BB Gymnastics:
    1) based on 190# failed several felt like shit
    2) didn’t get a chance to do, class started and gym super busy.

    Conditioning:
    18:06 Rx with a couple rope climbs questionable all in all rope climbs getting better.
    Didn’t get to try bar MU had to leave for work.

  27. snatch: worked up 10 190 felt good!
    CJ- worked up to 225 also felt good

    met con: 7:51 rx
    muscle ups 6 on dirty south bar…. not the best for those!! but oh well

  28. Snatch based off 125# with no misses happy to add!
    C&J based off of 150# again, no misses.

    Cond- 12 mins, got through 2 rope climbs at 18′ and 17 wb

    No MUs had to teach a class.

  29. 1.) 155/165/175 (felt really strong, hit 185, attempted 200 and missed)/ 165/155
    2.) 215/225/240/225/215

    Conditioning

    11:48

    Bar Muscle-ups: 17

    2/2/5 my abs still hurt when I cough from Friday.

    **185 was a huge struggle for me to Snatch when I hit it as my PR. Every time I have attempted it since, it was a struggle. Today, I hit it first try with relative ease. I can tell I will PR that lift again very soon.

  30. I have been following outlaw since june and have added about 90lbs to my snatch (started from nothing). I have not hit a PR in 6-8 weeks despite testing it every weekend. My front squat and clean and jerk is going way up. Snatch feels like its breaking down. I fail 50% of my lifts on Monday’s workouts. The ones I make are so easy it doesn’t even make sense. Here is a video of me killing 95% snatch today. I failed literally all 5 reps with 85 and 90%, then failed the first attempt at 95%, then did this. What que’s am I missing that will make me more consistent? How can I optimize this technique to hit a big PR?!

    • If you are missing forward, shift the weight to the heels on the first pull (lift-off). Shoulders back…big chest!

  31. 1) off of 205 – missed all at 90. Just letting it come to far forward. Practiced 10 reps of high pulls then moved on.
    2) off of 245 – No misses.

    Cond: 10:57

    BMU’s 14. I hate that the Marine Corps tapes all their bars.

  32. 41/6’2″/205

    BBG:
    Snatch: Wasn’t sitting and stabilizing well today. Lost 2 of my 3 failures behind me in the bottom. Strange.
    205
    215 – 1 fail
    230 – 1 fail
    215 – 1 fail
    205

    C&J: 90% on these is so much easier than 95% of the snatch max effort. Why is the snatch max 5% higher. Curious on the science of that 5% difference.
    235
    245
    255 – 1 sloppy jerk
    245
    235

    Conditioning:
    9:19 as RX’d
    +
    15 Bar MU’s

  33. BBG

    1) 170, 180, 190 (f, make), 180 (f, make), 170
    2) 210, 215, 230, 215, 210

    Cond

    After 4 rope climbs & a failed 5th attempt (halfway up), I decided to fallback on the programmed conditioning portion. The gym that I go to, has a 20′ rope. However, they’ve cut and knotted about 5′ of the rope. So, to attempt a climb, you have to jump and clear a dangling knot that’s the bottom end of the rope & is 5′ from the ground. I def have to experiment with that a bit more. Instead, I did 300 Double Unders. Double Unders, are getting better!

  34. BBG
    Snatch
    Based off 110kg, missed 90% all over the place, went back down to less than 85% for a few then hit 90% again. My very bruised pubic bone makes snatching hard at the moment when it gets heavy
    Clean and jerk
    Based off 137.5kg. All reps smooth including the last 3*1 @ 110kg that I made into a 1*3 for shits and giggles

    Amrap 7
    7 ground to overhead 70kg
    49 double unders
    4 + 1

    Outlaw crossfit conditioning with strict pull ups
    8:14

    Home to dry heave myself into oblivion and go to bed without food
    Mfs 454

  35. BBG: 1: Snatch – Based off of 120lb
    2: C&J – based off of 160lb

    Conditioning: 12:41

    PM- Muscle up practice

  36. BBG

    Snatch – Based off 265. Few misses.
    C & J – Based off 315. No misses.

    Conditioning

    8:15 Rx’d + 12 Bar MU’s

  37. bb gymnastics
    Snatch based of 80kg missed 2 @ 95 %
    Jerks based of 100kg missed 2 @ 90%
    No cleans today cork in leg from comp on weekend

    Conditioning
    10.18 rx
    21 bar muscle ups

  38. 3×1@160
    2X1@165
    2×1@175
    2×1@165
    3×1@160

    3×1@215
    2×1@225
    2×1@240
    2×1@225
    3×1@215

    Conditioning
    14.27
    8 muscle ups

  39. BBG
    1) Based off 205 – no misses, felt solid today
    2) Based off 250 – no misses, slip up and lost my grip on last clean (that was AWKWARD!)

    Conditioning
    12:50, 6 Bar Muscle-ups (would love to string these together soon)

  40. 29/m/5’11″/180
    BBG
    1) 175-185-195-185-175(fails all over, just one of them days)
    2) 205-215-230-215-205(only one fail)

    Conditioning
    12:33
    13 Bar Muscle-ups

  41. BBG
    1. Followed 245# up through the top of pyramid. Felt good, went for a PR. Hit 250#. Yelled Fuck Yeah. Then, missed 255# about 8 times.
    2. Worked off of 295#. No misses.
    Conditioning
    13:08
    15 Bar Muscle Ups

  42. BBG:
    1.) Based off of 230. 195, 210, 220, 210, 195
    2.) Based off of 285. 235, 245, 255, 245, 235

    Conditioning:
    11:44 Rx

    Struggled tonight with work capacity and energy. Just could not get in a good rhythm.
    Frustrated. Very frustrated.

  43. BBG:
    1.) 180x1x1x1, 190xfx1x1, 200x1xfx1, 190x1xfxfxfxfxfxfuck it, 180xfx1x1x1
    2.) 195x1x1x1, 210x1x1, 220x1x1, 210x1x1, 195x1x1

    Conditioning:
    20:21 w/10-20-30-40-50 WB’s whoops
    11 Bar MU

  44. BB Gymnastics

    1) Snatch: Subbed with High Pulls, 180/190/200/190/180
    2) Clean & Jerk: 215/225/240/225/215
    Conditioning
    9:50 RX, 0 Bar Muscle Ups

  45. bbg
    1/ off 100kg
    2/ off 125kg used same % as snatch
    no misses but didn’t feel i was lifting well. going forward on quite a few. i’ll take a positive that still didn’t miss even though i wasn’t feeling it and the weights would’ve been pbs a month ago.

    conditioning
    8 min amrap
    3 rope climbs
    20 wall balls 11ft

    3+1
    started a couple minutes after strength as i was running late. I had no energy and it was probably 40+ degrees (celsius), so i just wasn’t interested.

    no bar muscle ups

    8/4/3

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