The registration page for our 2013 Regionals Prep Camp is live. Most questions are answered on the registration page, but if you need more details please email Info@TheOutlawWay.com.
Atlanta Training Camp:
Well, I thought we were done with the World Tour, but then BP had to go and open a gym, so we’re adding one more.
We’ll be at CrossFit Bound (BP’s new gym), in Kennesaw GA, April 17th to 19th, and this will be the last Training Camp before the Games. Registration will go live at 8PM (EST) on Wednesday night.
New 69kg Texas State Champion, Spencer Arnold – 262kg Total:
145kg Clean & Jerk
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 95+% RPE.