Here’s the big camp/season announcement…
We will be running Regionals Prep Camps beginning once the Regionals workouts are announced. This will replace last years Regional strategy page, and will give us the opportunity to get eyes on athletes. The goal with these prep camps is to make sure athletes are prepared for any movement, standard, and with the strategy to be successful at the 2013 Regional events.
The registration links will be up on Monday, January 14th. These camps will not have listed dates, and all camps will be at Outlaw CrossFit. The dates will be assigned according to the Regional schedule, and more details on this will be announced after the Regionals are announced. We will ONLY be taking 15 participants per camp. The camps will be 2 days, and they will scheduled at least one week away from the athlete’s Regional weekend.
If you have questions, please email Info@TheOutlawWay.com. Registration links will be live on Monday.
17% of the 2012 Games top 15 men, answering questions at our afternoon Q&A.
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).
3 rounds for time of:
25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)