130108

Swan vs. Tyminski – 100kg Hi-Hang Snatches:


WOD 130108:

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning

7 rounds for time and calories of:

30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#

Rest 1:1

Notes: Round times should include 30 second row.

66 responses to “130108

  1. I knew that the water flushed opposite down there but I didn’t know that iPhones were forced to record vertically there.

  2. BBG:
    1) 135#
    2) 185#
    3a) 95#
    3b) 165#

    Strength:
    Based on 315#

    Conditioning:
    13, 2:01
    13, 2:37
    13, 2:26
    13, 2:54
    13, 2:46
    13, 2:51
    13, 3:08

    Total cal- 91
    TWT- 18:42 Rx

  3. Real fatigued this morning.
    Practiced free hspu’s & mobility.

    Oly:
    A. Power Snatch x3 ub emom 75 85 95 105 115 125 135 145 155 165, then
    Every 90 sec with straps: 170 175 180
    B. Power Clean x3 ub + Jerk x1 135 155 175 185 195 205 215 225

    Front Squat (singles) 225 235 245 255 265 275 285 295, then

    Every 2 mins for 20 mins:
    1x HBBS @ 295 (no belt)
    7x HSPU (abmat on top of 5 lbs bumper, strict, ub)
    15x DU’s

    Conditioning:
    TWT 16:34
    Row 92 calories.

    Rested exactly 2 mins between rounds to not f&ck up math which got harder by the end. First three rounds were about 1:55-1:58 and then dipped over 2 mins each. All snatches except first round ub, all mu’s except first round broken up. Grip was fatigued the most and was starting to rip so didn’t rush it.

  4. BBG:

    1. 85# (my 1RM when I started outlaw)

    2. 125#

    3a. 65#
    3b. 95#

    Strength

    HBBS: off 200# no fails

    Cond:

    Calories: 73 (11, 10, 10, 11, 10, 11, 10)
    Time: 21:23 (2:48, 3:00, 3:10, 3:15, 2:50, 3:00, 3:20)

    85#
    Bar muscle ups with blue band first round, green the last 6.

  5. BBG
    1) 165, 185×4, 195×2
    2) 185-205-215-225-235-245-255
    3a) 95
    3b) 175
    Strength
    1) Off of 395- 275, 295, 315
    Cond
    Time Cal
    1:45 12
    1:31 13
    1:52 11
    2:03 10
    1:55 13
    2:16 11
    1:52 11

    TWT-13:14, Cals- 81

  6. BBG
    1)115
    2)155
    3)a)75
    b)155

    Strength
    based on 345lbs

    felt like shit on muscle ups so didnt want to push on the cond
    did the crossfit outlaw wod instead plus 7 mins of burpees

  7. BBG
    1) done at 135 (much better today)
    2) done at 195

    3A) skipped
    3B) 2 @ 155, 1 @175

    STR
    from 320#

    Metcon
    Edited, comp this weekend and didn’t want to do snatches in a metcon, want to focus on snatch form

    4 rounds (no rest)
    30 sec row (CAL)
    5 CTB strict pull ups
    20 DU
    No rest
    46 cal, 7:01

    2/2/2

  8. Bbg –

    1) 205 did hangs
    2) 255 also hangs

    3a) 135
    3b) 205

    Str –

    1) off 400

    Cnd –

    Ouch.
    Total calories = 107

    1:12
    1:20
    1:27
    1:25
    1:27
    1:35
    1:51 (failed last mu of course lol)

  9. On Tyminskis he just barely gets his shoulders in front of the bar as compared to Swan which is, i believe, what I normally see. Someone with knowledge of the hi-hang care to comment?

  10. BBG
    1) 195
    2) 245

    3a) skipped
    3b) 205, 225×3

    STR
    off 415

    COND
    Calories= 80
    Total time including rest= 18:07

  11. bbg
    1)185, 190, 195, 200, 205, 210, 215f (1)
    2)na
    3a)135
    3b)185, 205, 225f (3)
    str
    off 350 2RM hbbs
    cond
    imposed 4 min cap per round
    hoping everyone will post sub 2 min rounds like yesterday
    cal-11,12,10,11,11,11,12-78 total
    time-2:08, 2:03, 2:20, 3:15, 2:41, DNF, 3:23

  12. BBG:
    1) to 170, one miss at 165
    2) to 245
    3a) to 65
    3b) to 185

    Strength:
    Off 370

    Conditioning: (substituted weighted pull-ups @10-25lbs for muscle ups, no rings at gym)

    16, 1:04 @10
    15, 1:04 @10
    15, 1:18 @10
    15, 1:06 @15
    16, 1:14 @ 15
    15, 1:08@ 20
    15, 1:35@ 25
    TWT: 8:29

  13. BBG:

    1. 135#

    2. 165# worked technique 185#last set and felt good

    3a. 75#
    3b. 150# 165#last set. felt easy, 185# next time

    Strength

    HBBS: off 315# (225,235,250) felt strong

    Cond: scaled to 3 muscle up’s/ round

    Calories: 97 (13,13,13,14,14,15,15)
    Time: 18:46 (2:40 2:28,2:30,2:26,2:31,2:44,3:27)

  14. hey y’all, I had to leave OUTLAW, but still pulling for an OUTLAW to win the games (preferably one from my gym, but whatev).

    My shoulder’s been busted up for a while and I just had to scale back so much. The semester is starting at school and other stressors have creeped up – sucks to stand by and watch my gang do the wods, but that’s life. I spoke with K-star, told him my deal and he instructed me to NOT jerk, snatch, or kip (anything). So that pretty much leaves me out. Started doing CFFB to keep the strength base and some conditioning; #oldmanproblems!

  15. snatch 125
    clean+push jerk 155
    first time ive done oly lifts from blocks. took a few sets to get acquainted with it
    duck walk 95
    push press 165

    squat(400) 8/280, 2×5/300 2×3/320

    metcon
    subbed burpees for rowing
    subbed c2b pullups for muscleups

    84 burpees and 13:41TWT

  16. BBG:
    1.) 155, 165, 165, 165x1f, 165, 175x1fx1, 180x1fx1
    2.) 205, 205, 205, 215, 215, 215, 220

    3a.)125
    3b.)165, 165, 165x4fx1

    Strength:
    215×8, 230x5x5, 245x3x3

    Conditioning:
    20:23 & 72 cal ~ (this was straight time I missed the 1:1 rest instruction)

  17. Power snatch off blocks
    70, 75, 75, 75, 75, 80, 80kg
    Cleans skipped because of the knee
    Duck walk skipped
    HBBS
    8 @ 122.5, 2 * 5 @ 13

  18. Power snatch off blocks
    70, 75, 75, 75, 75, 80, 80kg
    Cleans skipped because of the knee
    Duck walk skipped
    HBBS
    8 @ 120, 2 * 5 @ 132.5, 2 * 3 @ 141kg
    Paralette hspu practice between sets instead of push press
    Conditioning
    Calories / time
    15 / 1:22
    14 / 1:37
    14 / 2:14
    13 / 2:13
    14 / 2:01
    14 / 1:58
    14 / 1:47

    MFS – 627

  19. First day doing the program, attended the miami training camp. Been sick for 2 weeks so this hurt!
    1. 175,195×2,205×4
    2. 245×7
    3.A. 135
    3.B 165

    Strength (being following a squat cycle have 1 workout left on it).
    Low bar Back Squat: 8 @70% 315#, 5@75%345,3@80%365.

    Conditioning(only did 5 rds and only 3 muscle-ups per rd)
    13:52/63 Cals.

    Now I know why they say outlaw makes you dick bigger, dont think ill get a bigger dick but im going to get a lot better!!!

  20. Bbg snatch205
    C&j 255
    Duck walk 95
    Push press 225x5x3
    Bs off 365
    Conditioning
    1:18
    1:24
    1:40
    1:40
    1:38
    1:36
    2:05
    76cal I suck at rowing shit… Everything unbroken but last and third round. I will add time up in a minute.

  21. Snatch 185
    Clean 225
    Squat off 415
    Conditioning
    1:17
    1:24
    1:29
    1:22
    1:29
    1:40
    1:19
    Total work time 10:00

  22. Bbg –

    1) 175×5 185×2 low blocks below knees
    2) 225×4, 215×3 low blocks below knees

    Str –

    1) off 380

    Cnd –

    9, 1:27
    9, 1:24
    9, 1:26
    9, 1:23
    9, 1:23
    9, 1:36
    9, ???? (failed 3 mu in a row got mad and walked away…came back several minutes later and finished)

  23. BBGym:
    1) 2×115, 3×120, 125, 130
    2) 4×165, 170, 180, 185(pr off blocks)
    3a) 105, 95, 95
    3b) 2×150, 160

    Strength:
    1) Based off 295:
    205, 225, 235

    Conditioning:
    *30sec AirDyne/115# power snatches
    15:02 Total time
    92 Total cals

    M/F/S
    2/7/2

  24. BBG
    1. 75,80,85,90,95,95,90
    2. 105,115,115,120,120,125,125
    Strength
    Squats based off 200
    Conditioning (bar mu’s with blue band, 75# PS)
    Only 5 Rnds
    2:10,2:05,2:10,2:15,2:05

  25. BBG:

    1)Snatch: 160; missed 1 rep, on the 6th set. Very happy with this, though I should have done 170.
    2) Power Clean: 4×2 @ 190 & 3×2 @ 205; missed the PJ, on the 5th set.
    3a)100
    3b)190

    Strength:

    Based off 480: 1×8 @ 335, 2×5 @ 360, 2×3 @ 385

    Conditioning:

    12Cal/5:08, 12Cal/3:56, 12Cal/3:37, 11Cal/3:18, 12Cal/2:56, 13Cal/3:05, 13Cal/3:04

    TWT: 25:04 TCal: 85

  26. BBG 1) 175. 185 for 1
    2) 235. Made a 255 clean for a single off the blocks for a pr
    A) 95
    B)185
    Strength off 400#
    Cond
    78 cal I hate rowing.
    1:22
    1:30
    1:20
    1:47
    2:00
    1:41
    1:45
    Me no add. We don’t learn no math at my high school

  27. Early morning 5×5 back squats 275
    2 k row with elevation mask

    Pm
    Bench with dead hangs pull ups
    Sled sprints
    Weight vest sprints
    60 cal row sprint
    5 min bike sprint

    Out law condationing

    1:09
    1:12
    1:15
    1:20
    1:18
    1:22
    1:32

    Fail last mu at 4 so pissed!!

  28. Oly
    1) 135x7x2 (from the hang)
    2) 185, 205, 195, 185, 185, 185, 185 (from the hang)
    3a) 65x5x3, hammies are having none of this movement
    3b) 160x5x3

    Strength
    HBBS
    220x1x8
    235x2x5
    250x2x5

    Conditioning
    Total Working Time: The fuck if I know. Somewhere in the 15-16 minute range
    Calories Rowed: 119

  29. bbg
    1)75, 85, 95, 95, 95, 105, 105
    2) 95, 105, 115, 120, 125, 135, 145
    3a) n/a
    3b) 115, 125, 130f (2)

    HBBS- off 230#
    160, 175, 185

    cond
    did outlaw gym cond.

  30. BBG
    1)95,95,95,115,115,135,135
    2)185,185,185,185,205,205,205
    3a)45
    3b)185

    HBBS
    175,190,190,200,200

    Cond – 5 PU + Ring Dip in place of MU
    10 2:39
    10 2:20
    10 2:29
    11 2:17
    10 2:32
    10 2:12
    10 2:07

  31. 29/m/5’11″/185
    BBG
    1) 115-115-115-135-135-155-155-165(1)
    2) 165-165-185-185-205-205-225
    3a) 95
    3b) 135-165-195

    Strength
    250-265-285

    Conditioning
    No time.

  32. BBG:

    Skipped… back still not 100%. Did the split jump WOD from a few days ago to warm up.

    3a. 65#
    3b. 105#

    Strength

    HBBS: off 225#

    Cond:

    Calories: 68 (6 (bad start.. rower wasn’t ready and partner was), 10, 10, 10, 10, 11, 11)
    Time: 15:47 (2:05, 2:10, 2:26, 2:14, 2:12, 2:21, 2:19)

    Snatch @95#
    Muscle up progressions first 3 rounds, then CTB pull ups in place of MU.last 4 rounds.

  33. BBG
    1) Snatch@ 155
    2) C&J @ 205

    3a & 3b) skipped both. just didn’t have the time today.

    4) subbed front squats … off 335 … after what happened to my shoulder last HBBS

    5) no rower, subbed burpees (straight arms, hips to deck)
    also subbed bar muscle ups for the regular muscle ups
    11/1.39
    11/1.50
    11/1.50
    11/2.02
    13/1.59
    11/2.52 (sweat on pullup bar, lost grip, did ’em in singles; lost grip on the snatches too)
    11/2.13 (this is the first set with hook grip)

    **all bar MU unbroken except round 6

  34. 1) 185, felt good and today
    2) 205, felt really uncoordinated and disorganized today

    3a) 65lbs, gonna add some weight next week
    3b) 185,205,205

    Squats) 315×8, 325×3, 335×3

    no conditioning, ran out of time and gas, need to eat more food

  35. Did this out of order today (conditioning first) and no access to boxes.

    BBG

    Snatch w/ pause at knee (1 rep every 60 sec.)

    205 x 2, 225 x 3, 245 x 3

    Clean and Jerk w/ pause at knee ( 1 rep every 60 sec.)

    225 x 3, 275 x 2 , 295 x 2

    Strength

    275 x 8, 295 x 5 x 2, 315 x 3 x 2
    Later in the day worked up to a heavy single every 60 sec. and did 4 at 365.

    Conditioning

    I need to grab the info off the whiteboard tomorrow. Subbed Double Unders because no access to rower.

    Rounds ranged from 1:20 – 1:47. Double Unders from 25-47.

  36. BBG:
    1.) 165-175-175-185-185-190-195 5# PR Missed 1 at 190 & 195
    2.) 225-230-230-240-240-245-245 10# PR No misses, felt strong on these lifts
    3a.) 105 x3
    3b.) 175-185-190

    Strength:
    315-345-375

    Cond:

    This was a lot harder than it looked. UB muscles ups through round 4.
    1:49-14 cal
    1:52-13
    1:53-13
    2:22-13
    2:18-13
    2:15-12
    2:12-12

    13:21 total work time. 90 total calories.

  37. No boxes, did hang
    1) last set 215
    Happy with this. Especially with how crappy 220 felt yesterday.
    2) 245
    Meh….
    No duck walk
    3b) 185×3 195 205

    Squats off 330.
    Felt alright.

    2/3/3
    Mediocre day.

  38. Snatch
    125-130(1)-130-130-130-135(1)-135

    C&j
    145-155-155-155-155-155-155

    No ducks or ppress

    HBBS
    175-190-200

    Cond
    1:42
    1:36
    1:39
    2:00
    1:56
    2:30
    1:43
    Total- 13:06
    Calories- 62

  39. Snatch: 135, 145, 155,165,175,185 failed at 195.
    Cleans & pj: 195, 205, 215, 225, 235, 235 failed at last set of 235.
    3a)95
    3b) 195, 205, 215 failed the last 2 reps.
    Hbbs they suck but if you must know, based off of 305.
    Cond: 96 calories, 12:32
    1:46
    1:40
    1:50
    1:55
    1:49
    1:51
    1:46

  40. snatch: 90 95 96 100 103 Kg
    cj 100 110 110 120 120 Kg
    push press 215 220 220
    bs off 385

    conditioning
    1:25 10
    1:24 9
    1:40 9
    1:46 9
    1:58 7
    1:40 8
    1:44 9
    working time 11:37
    calories: 61

  41. cond- fastest round- 1:09
    slowest round- 1:15
    averaged 1:45 pace on row.

    muscle ups easy and unbroken. Had to break last 2 rounds of snatches cause my grip was shot.

  42. Snatch work: worked up to 165#
    Clean and jerk: worked up to 235#
    Duck walks: no weight
    Push press: up to 205

    HBBS:

    Up to 225#

    Met con:

    Stopped the clock at 24:00 total time

  43. bbg
    1) 105/115/115/120/120/125/125 psyched pr by 5 for 2 off blocks
    2) 125/135/145/155/155/155/155 15 lb pr for 2 off blocks

    stregnth off of 205: 142.5, 152.5, 165

    conditioning: did 5 rds and brought power snatch down to 95# 1rm 140 subbed 1.5 pood kb sdhp for rowing kept track of reps

    15 1:50
    17 2:24
    17 2:20
    15 2:15
    17 2:47

  44. BBG
    1- done 3x80kg, 2×82.5 and 2x85kg hang snatch
    2- all at 100kg from hang also

    Push press- 80,85,90kg (5kg PB)

    Back squats based of 175kg

    Conditioning doing latter in the week. Need more recovery time atm

  45. 1) 70,72.5,75,77.5,80f,80ff,80,80 (extra set to sort my shit out)
    2) 80,90,90,90,90,95,100 (held back a little due to niggling injuries, kept perfect tho)
    3a/b) skipped due to niggling wrist injury
    4) later if calf co-operates (niggle list is long it seems)
    5)
    12/ 1.38 UB
    11/ 1.44 UB
    11/ 1.51 4/1MU
    10/ 1.49 4/1MU & PSn
    10/ 1.51 3/2MU & 4/1 PSn
    9 / 2.33 2/1/1/1MU
    9/ 1.55 4/1MU

    72 calories & 13.12 total working time

  46. BB Gymnastics

    1) 7X2 Snatch from Blocks (just above knee)
    – 145, 155, 160, 165, 170, 175, 180lbs
    2) 7X2 Clean from Blocks
    – 80, 87.5, 90, 93, 95, 98, 100kg
    3a) 3X3 5-Step Duck Walk
    – 95lbs
    3b) 3X5 Push Press
    – 165, 185, 205lbs

    Strength: HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80%
    – 265lbs
    – 285lbs
    – 305lbs

    Conditioning: Just did 4 rounds. Just got muscle ups so no chance I could finish all 7.

  47. BBG: skipped

    Strength: 140/150/160

    Conditioning:
    Mu with band
    Total time: 18:57
    2:24/9 cal
    2:26/9
    2:39/9
    2:36/9
    2:46/9
    3:01/9
    3:15/10

  48. bbg
    caught up on yesterday c&j. no misses

    strength
    off 160kg

    condtioning
    5 rounds only
    between 1.40-2.30 per round
    16-17 cal per round
    had a bit of distance to get from rower-rings, rings-bar. but muscle ups were all over the place, only 4th round ub.

    pretty time poor this week. so won’t get everything done

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