Special day in Seattle today. Three PRs at our lunchtime lifting session…
Elisabeth Akinwale – 190# (86kg) Snatch:
Spencer Arnold – 275# (125kg) Snatch (from blocks) @ 69kg (152#):
http://vimeo.com/59373849
Elisabeth Akinwale – 240# Clean (109kg):
WOD 130211:
BB Gymnastics
1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.
Conditioning
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
*Please list total reps of AMRAP and total Rope Climbs separately.
Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.
The Outlaw Way 
So on the snatch deadlift, do two reps, then go down once more for the low hang snatch? And anyone know of outlaw friendly gyms in Austin Tx?
One rep=one DL+one snatch. Complete that sequence twice for each of seven sets.
See demo video…lookup crossfit central
Not seeing a demo vid but ill check again. Thanks for the gym recommendation.
Interesting…scroll up
Haha it’s not showing on the WordPress phone app but i pulled up the site on my laptop and it’s there. Got it thanks
Sometimes the WordPress email doesn’t include the Demo’s (and very rarely) the workouts can be slightly different (usually very minor diff like reps) I ALWAYS click “see all comments” from the email and it opens in safari. Then you get the real deal.
RedBlack gym
Perform 7 times the following set
Snatch deadlift + low hang snatch
Snatch deadlift + low hang snatch
Appreciate it
Spencer Arnold and EA ARE BEASTS love the strict technique man makes me wanna go work on it right now ! Lol
Eh… they’re alright.
What’s the protocol on using straps, coach? I know the MDUSA guys use them everyday, but also performs a lot more lifts.
Use them.
No straps no hook grip matter of fact false grip the bar
At least 15 people just asked themselves “how do I false grip the bar?”
Ha.
I tried to imagine it and hurt myself thinking about it
cracking up
I believe it’s the same movement the MDUSA team is doing in the beginning of this video: http://www.youtube.com/watch?v=IO-Dwm8p2iw
Good camp this weekend, thanks Coaches.
+1
+1
+1 🙂
Do a camp in Hawaii!!!!
Keoni Queypo
hopefully I am not overstepping my bounds here, but, IMO when you do the sn dl + snatch, how you lower the bar after the dl is very important. You should attempt to lean over the bar by bending at the hip till the bar drops below the knee cap, then squat it down almost to the floor, reverse direction and snatch it. If you lower it differently, you will find the exercise less useful.
Folgers helps with this exercise. The old metal cans help the most but I cant find them anymore. They have to still be available somewhere. Folgers adds 2-3 kilos to this exercise. Maybe 4 if its from a metal can.
Ouch…
1 rd + 15 reps (Rx)
8 rope climbs
Wanted to get three full rds…underestimated the hang power snatch @135.
Thanks for the reality check!
Damn, EA.
BBG
1) 7×2 Sn DL + low hang snatch
60-60-60-65-65-65-65 (worked light and focused on technique)
2)a) 3×3 snatch first pull 80/90/100 kg
2)b) 3×5 snatch grip push press 60/70/75 kg
Skill/ML
3xME T2B 20/17/13
3×10 reverse hyper (done w/ incl bench + band)
Metcon
1 min ME Rope Climbs 15′ (sub by rope pullup, did it 5 by 5)
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
1 min ME Rope Climbs 15
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
1 min ME Rope Climbs 15′
Rope pullups : 15-10-15
Rounds and rep :
1R + 5 HSPU = 61 rep
1R + 2 snatch = 51 rep
Total 112 rep
BBG:
1) 135, 145, 155×3, 165×2
2) (Get to this later)
Skill:
T2B: 30, 25, 20
Hypers: Done
Cond:
(Sub strict pullups for rope climbs)
26/1 rd+4 Snatch/9/1 rd/10 = 45 pull ups and 2 rds + 4 Snatches
Bbg –
1) 205
2a) 275
2b) 215
Midline –
30,22,17
Driving to rogue to get reverse hyper.
Cnd –
9 rope climbs
3 rnds + 3 snatch
Convinced ill never do a wod fresh again.
Nice work. What gym are you out of ?
CrossFit Countdown
Ashland Kentucky
Awesome. Nice to see other outlaws in Kentucky.
O.o you are where?
I’m in Louisville
Where in Louisville? I’m I’m in Louisville…CrossFit Bluegrass
Do you all have people following outlaw there ? I’ve been in my garage and pretty much anywhere i can find with an oly bar and bumpers.
9 rope climbs lol awesome thats crazy
1.) 155
2a.) 225
2b.) 2-185, 1-205
1a.). 34, 20, 12
1b.) No reverse hyper, modified
movement on GHD machine
Conditioning
10 rope climbs
2 rounds + 15 HSPU – 119 reps
BBG:
1. 95#
2a. 150#
2b. 95#
Midline:
9, 10, 8 (hands are shit)
No reverse hyper, getting one. Did some GHD instead today.
Cond:
6 rope climbs
2 rounds
Felt the fatigue from the competition this weekend.
BBG
1.) 135,135,145,155,155,165,165
2a.)235#
2b.) 155#
Skill/Midline
20,20,11
Subbed balance ball on bench exercise
Conditioning
Rope Climbs – 3,2,1
AMRAPS – 1 rd + 13 & 1 rd + 3
BBG
1) 185-185-185-185-185-195-195
2a) 225 across
2b) 185-195-195
Mid
1a) 25-22-23
1b) GoodMornings 135 across
Cond:
4 Rope
1+8
2 Rope
1+6
3 Rope
MFS: 2/3/2
Is there a sub for reverse hypers?
Look at the post above you.
This may be a dumb ? But I’ve never oly lifted with straps. My ? Is can u still bail on the bar behind you or r u fucked if your arms fall back? I ask because last week on the 3 pos snatch I had a hard time with keeping the hook grip with heavy weight but was scared to strap in. Thanks
You can bail
I’ve worried/wondered about this too. Seems like the straps I’ve seen used with snatch movements have been shortened to allow for a quicker release.
i was worried about this too, started strapping in 2 weeks ago. haven’t had to bail to the rear yet but i haven’t had any issues with the straps releasing whenever i’ve needed them to. i only wrap the strap once, it holds plenty tight for the lifts and it’s been a major thumbsaver.
bbg
1)165,175,185, 190x 2, 195 x2
2a)235,245,255
2b)185,195,205
mid
31,26,22
rdl-135 across
cond
rope-10
amrap-1+8,1+2
BBG
1)135, 155, 165, 175, 185(1 miss), 185
2a) 265
2b) 165, 185, 205 (should have gone heavier)
Skill/midline
1a) 23, 17, 10
1b) *substituted ghd
Conditioning
*Substituted strict pull-ups for rope climb
28 pull-ups
1 round +3 snatches
19 pull-ups
7 snatches, 14 hspu, 3 DUs
15 pull-ups
1-1-1
well this was a bit of work for a monday.
7×2 135-145×4-155-165
a) skipped, back problems
b) 160 across
T2B 31-15-13
RHyp @ 180#
Cond did arms-only rope climbs starting from sitting on the floor, our rope is only 12′ at most…
3 climbs
1 Rd + 1 Snatch
1 climb
7 Snatches
1 climb
power snatches disappeared quickly. failed a lot.
I’m playing a new game called ‘beat Gerald Sasser at any one thing’ just to have a goal for the day. So if that’s only the first set of a ME T2B, so be it, I feel like a winner.
I think I may have to try that game too, it will make me feel better about myself.
Been playing it for weeks lol Glad we are on the same page
BBG
1) 215, 225×1
2a) 225
2b) 185, 205, 225
Skill/Midline
1a) 15,15,15
1b) GHD
COND
9 rope climbs
3rds
You coming to Montgomery with ITF or staying in the Bham area?
7×2 185-185-185-205-205-210 fail-210 got it!
A)280
B)225
t2b 32-15-17
reverse hyper 270lb
Conditioning:
2 climbs
1rd +9hspu
2 rope climbs
1 round 6 snatches
3 rope climbs
some weaknesses exposed today rope climbs are a goat and plated hspu are hard… regional standards are easy… but first time ever i didnt get tore to shreds by the rope!
was i supposed to continue where i left off the round before if so oops….
I continued where I left off but not sure if that’s right.
just had to get 32 T2B didn’t ya.
🙂
snatch dl+hang snatch 140-150
snatch 1st pull 215
snatch grip push press 155
t2b 21-19-19
good mornings 185
metcon
scaled snatches back to 105, it still kicked my ass. subbed rope climb for strict chinups
chinups 16+10+10=36
amraps 63 reps+57 reps=120total reps
extra grip work-everything from snatches to t2b would be better if i could hang on to shit
db farmers walks
plate pinch farmers walks
fingertip pushups
BBG: 175,185,190,195,200,205,210 (No misses)
DL Snatch PUll- 255
Snatch Press- 225
T2B- 22,20,16
Conditioning:
12 Rope Climbs
3+7 Total rounds
Interested in New York training camp if someone is selling.
If so, email me at brian@evergreenhomesohio.com
Thanks
BBG
1. 80(2),85(2),90(2)
2a. 115
2b. 95
Skill
1a. 14,12,11
Conditioning (75#, only 10’rope did pulls from ground up to stand and down)
1+ 16, 1+12
22 rope pull ups
BBG
1. Work on foot positioning in catch position @50kg
2a. 90-100-100kg
2b. 65-70-70kg
S/M
1a. 26 (+3 no reps),14 (+2 no reps) , 9
1b. Did it with band on back extension machine
Conditioning
Scaled to 52,5kg for HPS, and towel pull-ups.
17 reps
1 rounds
12 reps
7 + 11 reps
12 reps
BBG-
1)165/175/180/185xfail/185/185xfail/185
2A)235,255,265
2B)155,165,175
-shouldv’e gone heavier on the PP, noted for next time.
MID-
1A) 24,21,18
– felt like my grip gave out before I was tired
1B) done
COND-
5 rope climbs
2rds
3 rope climbs
1 rd + 7 snatch
3 rope climbs
1) 95/105/115/115/120/125/125
2a 185/225/225
2b 135
BBG
125-125(1)-125-125(1)-125-130(1)-130(1)
1st pull: 175-185-195
Sn pp: 125-140-155
T2b: 15-15-15
RevHy: bw-20#mb- 20mb
5climbs
2rounds
3climbs
1round + 7hspu
4climbs
Thanks again for the camp this weekend. It was Fukin amazing! All my weights are coming down to perfect technique! No more shit shows!
BBG:
1.) 160, 160, 160, 160, 160, 160, 170x1fx1
2a.)225, 225, 225
2b.)195, 205, 215
Skill/Midline:
1a.) 21, 20, 17
1b.) 40, 40, 40 (DB between feet on a GHD)
Conditiong:
Rope: 6
AMRAP: 106 (both rounds were 1rd + 4 HPS)
Bbg –
1) 170,170,175,175,185,190,200 for a triple
2a) 245
2b) 185,195,205
Midline –
1a) 25,15,15
1b) GHD Strict Weighted Raises with 35 pounds.
Cnd –
35 Strict Weight Pull ups with 20 pound vest
2 rnds + 10 HSPU
BBG
165×3 175×3 185 but failed second rep.
First pull @255
Sn grip pp @185 and 195. Gotta start pushing more on these. Never wanna go heavy enough
Midline
31( had to beat sasser), 20,16
Subbed good mornings
Cond.
3 rc
1 rd + 2 hspu
3 rc
1 rd + snatches
3 rc
Had a great time at the Outlaw Camp this weekend. Learned a ton.
BBG
1. 95, 135, 155, 165, 176×3 failed 1st rep on first 2
2a. 235, 255, 275
2b. 205, 220, 220
Skill
1a. 17, 15, 10
1b. GHR
Cond.
7 rope climbs
31 reps for the rest. Never finished the HSPU.
2/5/7
muscle-up progression work- done
bbg
1) 85, 95, 95, 100, 105, 110, 115
2a) 150 all sets
2b) 105, 115, 120
skill/midline
1a) practiced technique
1b) 115#
cond
3-2-1 rope climbs
never made it to DU’s
BBG
155 across until last set…165 wow…those were harder than i thought they would be.
2a) 225
2b) 145 across (limfac is the reset on my back rack, not the press)
Midline
1a) 31/26/23
1b) hip extensions on the ghd
COND
9 rope climbs
1st AMRAP – 1 rd + 7 snatch
2nd AMRAP – 1 rd + 4 snatch
**did about 20-25 minutes of freestanding HSPU practice in between the BBG and midline work. spent more time trying to get my balance while walking around on my hands than actually attempting the HSPU. finally got all the way down and halfway up before losing it. DAMN!
1) 95, 115, 135, 135, 155, 155, 185
2a) 275
2b) 155
Midline
a) 15, 10, 9
b) Straight Leg DL – 135
Conditioning – no rope, so strict pull ups instead
23 pull ups
57 AMRAP reps
BBGym:
1) 3×135, 140, 145, 2×150, 155(1), 160(1)
2a) 205
2b) 160
Skill/Midline:
1a) Strict T2B- 21, 15, 16
1b) 3×10 Good Morning: 145
Conditioning:
11 rope climbs
2rnds+2 hang power snatches
M/F/S
2/2/2
MU Progression-Completed
BBG)
1. 75, 75, 85, 85, 95, 95, 100
2a. 125, 125, 130
2b. 95, 95, 100
Midline)
1a. 11,11,12
1b. 115#
Conditioning)
excuses excuses excuses….used 85#
4RC
10HSPU
3RC
12HSPU
3RC
this is how i imagined your face today Rudy…..
P.S. used 45# plates for the HSPU
BBG
1- 3×80, 3×85 then 1x90kg made all lifts
2a- 120kg for all
2b- 80,85,85kg
Midline/skill
1a- t2b- 23,18,17 (something I struggle with so was happy to see this)
1b- Good mornings to sub reverse hyper 50,60,70kg
Conditioning
6 rope climbs 11′
1+7+14
3 rope climbs 11′
1+3
3 ropes climbs 11′
HSPU slowed me down
1)165,170xf,170,170,175,180xf,185
2a)240,240,260
2b)185,190,190
Cond- ropes-4,3,3
Amraps, 1+21, 1+7
7×2 snatch dl + hang snatch1″
185/185(f on 2)/205/205/205/205(f on 2)/205
1a) 3×3 snatch 1st pull
275 all
1b) 3×5 snatch pp
185/205/225
2a) 3x me ub t2b
21/19/10
2b)3 x good mornings
135 all
Conditioning:
Subbed strict chinups for rope
18/12/10
4 min amrap
1 rd plus 7 hspu
1 rd plus 6 hps
cond-
5
2+6
3
1+11 hspu
4
drew shamblins scores
6
3+7
5
2 rounds
5
Jesus H.
BBG:
1) Power Snatch: 175 (2/4), 185 (1/4); Squat Snatch: 190 (0/4), 195 (0/2); great misses, as I incorporate more Squat Snatch and 1st pull movements, from my normal Power and mid-hang positions. Considering using wraps, when I Snatch…move forward.
2a) 300, 310, 310; hook-grip
2b) 115; left shoulder shit
Skill/Midline:
1a) 20, 13, 13
1b) SLDL @ 300
Cond:
2 total rope climbs; I’ll take that for now…given the rope I have to climb.
Nothing for the AMRAPS…left shoulder was like, “Dude? Sit down!” I’m gonna try doing some banded shoulder stretches, to see if that will help out with shoulder-specific movements. My shoulder shit game, is low as hell right now! 😦
1/4/4
BBG
1. 205 x 6 (2 misses on second rep), 225. Then did 245 for one rep.
2a. 275
2b. 205 x 2, 225
Midline/Skill
1a. 20, 12, 15 – Hands were about to tear from a comp this weekend.
1b. No weight – Should have subbed Good Mornings
Conditioning
9 Rope Climbs
119 Reps
1 + 7 HSPU
1 + 7 Snatches
135,155,155Fx2,155,165,165F,170F (fails came when I started squatting)
2a) 225,245,265
2b) 205,215,220
3a) 27,18,14
3b) band on ghd x3
Conditioning: subbed strict pull-ups for rope climbs
22 pu
1 round + 5 reps
11 pu
47 reps
12 pu
1) 185(f2) 185 195(f2) 195 200(f1) 200(f2) 200
Midline/recovery
Done- did v ups and no weight on hypers
Cond: subbed rope L pullups from floor.
17
1rnd 5 snatches
9
1 rnd
10
2/4/2
Here’s my last set at 200#
Any critiques welcome.
1) 175-185-195-205-215-225-225, had no idea how these were going to so I just went with it. Felt fast today. Watched some Spencer videos this afternoon and tried to keep the bar covered with my shoulders. Good cue there Spencer.
2a) 275 for 3×3,
2b) 225-245-245
3a) 8-6-8, just awful today
3b) Subbed 3×10 GHR with no weight. I think I have a reverse hyper solution figured out for next time
no COND
BB gym
1.) 95#, 105# (f), 105# x 4, 115# (f)
2a) 165#
2b) 135#
midline
1a) 20, 20, 15
1b) 10#
Conditioning
rope total = 4
amrap total = 72 reps
BBG
1) 165/165/175/175/175/180/180(fail second snatch)
2a) 275/275/285
2b) 195/205/210
Skill/Midline
1a) 23/19/15
1b) 220/220/230
Conditioning
Rope – 5
AMRAP – 1+3 HSPU
Rope – 3
AMRAP – 1+1 Snatch
Rope – 3
BBG
1) 83, 93, 103, 103, 108, 108, 108
2a) 163, 173, 173
2b) 115, 115, 125
Skill/Midline
1a) 17, 16, 17
1b) Back ext with 25 lb plate
Conditioning
Rope – 4
AMRAP – 1 + 4 HSPU
Rope – 2
AMRAP – 1+2 Snatch
Rope – 2
BBG
176 oo
189 oo
202 xx
202 oo
211 ox
220 oxx (second one was a “make/miss”)
227 xx
Strength
1a) 3×3 – Snatch First Pull – Heavy
275 x 3
295 x 3
295 x 3
1b) 3×5 – Snatch Grip Push Press
205 x 5
215 x 5
225 x 5
Skill/Midline
1a) 3 x ME T2B
29, 20, 15 + 5 (dropped….wanted 20)
1b) 3 x 10 Reverse Hypers, heavy
+ 210 lbs x 3 x 10
More Strength
Snatch Grip Push Press
220 x 3
240 x 3 PR
254 x 3 PR
Conditioning
5
2 + 5
2
1 + 15
3
HSPU’s sucked today….snatches weren’t great either.
BBG
1) 155-175-185-205-215-225-235
2a) 295-295-295
2b) 185-195-205
Skill/Midline
1a) 15-13-12
1b) 30#Med Ball
Conditioning
6 Rope Climbs
1+10
2 Rope Climbs
1+2
3 Rope Climbs
BB Gymnastics
1) 7X2 Snatch DL + Hang Snatch: 95, 115, 115, 115, 125, 125, 135
2a) 3X3 Snatch First Pulls: 185, 195, 205
2b) 3X5 Snatch Grip Push Press: 95, 95, 95
Skill/Midline
1a) 3 X ME UB T2B: 25, 10, 10
1b) 3X10 GHD Back Extensions: w/25 plate
Conditioning
Rope Climbs (10ft): 7
1rnd + 1rep
Rope Climbs (10ft): 4
1rnd + 1 rep
Rope Climbs (10ft): 5
Total Reps: 100
Total Rope Climbs: 16
185 195 205
265 275 280
135
Rope climbs : 5 5 4 = 14
Rounds and rep :
2R + 1 snatch = 99
2R = 98
BBG:
1) 95#
2a) 135#
2b) 105#
Skill:
T2B: 7,10, 10
Hypers: 70#
Cond:
6 Rope Climbs (2,2,2)
2+3 HPC (HSPU were 2012 regionals standard. Lanky as shit, working on getting narrow for plates)
This one was fun.
BBG
1) Worked up to 210, missed 2nd snatch @ 220
2a) 285
2b) 235
Midline
1a) 26, 24, 21
1b) reverse hyperish movement on a GHD
Conditioning – only had 12′ to go up on rope climbs
Rope Climbs-17
AMRAP – 1+ 7 and 1+ 2
HSPUs sucked today
BBG
1. 80 85 90f 2nd 90f 2nd 91 95f 2nd 95 97kg
2a 130 140 150kg
2b 205 225 235
conditioning
5 climbs
1+7+6
4 climbs
1+7+1
4 climbs
13 rope climbs
119 total reps
Bb gymnastics
1) 115,145,150,155,160,165,175f1,170f1
2a) 195,210,210
2b) 185,185,185
Skill/midline
1a) 32,16,17
1b) 115,115,115
Conditioning
4
1+5
3
21 reps
4
BBG/Strength
1) 4×113, 3×118
2a) 203
2b) 113 but should have gone heavier
Midline
1a) Subbed 3×20 UB GHD sit-ups (ripped hand from Sunday morning AMRAP at Training Camp)
1b) Done
Conditioning
3 climbs
1 round + 1 snatch (50 reps)
2 climbs
1 round + 2 snatches (51 reps)
2 climbs
9 Rope Climbs. 159 reps @ 75#. Would love to do 95# someday. As it was, I had to squat snatch the thing. That was heavy enough for me right now.
1) Worked up to 60 kg
2a) 75kg
2b) 65 kg
Midline
1a) 21, 11, 15
1b) 40 kg (with straps)
Cond. (Subbed muscle ups for ropes)
4 MU
14 HSPU
4 MU
10 HSPU
3 MU
BBG
1) 140#
Cond.
Rope Climbs = 5
AMRAP = 2 rounds + 7 power snatch or 105 reps
BBG
1) 140#
Cond.
Rope Climbs + 5
AMRAP 105 reps or 2 rounds+ 7 Hang Power Snatch
bbg..
1) 70kg – 75 – 80 – 80 – 85 – 85 – 90×1
2a) 120kg across
2b) 85kg – 90 – 95
skill/midline..
1a) 20 – 17 – 16
1b) Subbed good mornings. 60kg across
cond..
Rope Climbs.. 4 – 3 – 3
1. 1R + 7 + 2
2. 1R + 5
BBG:
115-135-155-165(F)-165-175-185(F)
2A) 205-225-225
2B) 205(x5)-225(x5)-245(x3)
ML:
1A)30-20-20
1B) Done with Small blue band
Conditioning:
Rope Climbs: 6+4+5=15
AMRAP 1: 1+5 HSPU
AMRAP 2: 1+3 Snatch
29/m/5’11″/190
only time for conditioning because of City Council Meeting
5
1rd + 2HPS=51reps
3
7HPS + 10HSPU=17reps
3
HSPU kill me with hands closer together. Kip getting better though.
1) 165# across
2a) 225# across (didn’t go heavier to focus on technique)
2b) 185,185,195#
Skill/midline
1a) 14,15,21
1b) used blue band on GHD
Conditioning
Rope Climbs 7
AMRAP 30 reps (didn’t get to finish a round. This workout exposed a lot of weakness. Rope climbs and HSPU at deficit murdered me)
Bbg –
1) 175,185(f,x),185,195,205(f,x),205,205(f,x)
2a) 275,295,315
2b) 135,155,165 should have been MUCH heavier, been careful cause tweaked shoulder lowering snatch balance a few months back. Plus calf was still bugging me so it ended up more a slight push/strict press.
Midline –
1a. 20 w straps, 10 no straps (ripped hand open), 20 w straps
2a. Sub good mornings 135lb
Cond later
Cond
Rope-Low ceiling, pulled myself from lying on floor to upright, 4 strict pull ups and back down x 2 for each round
Amrap
1 round +7 snatches (easy)
1 round +7 snatches+ 1 hspu (these are my enemy)
THAT WAS AN AWESOME COND!
BBG:
1. 85-95-95-105-105-105(f)-105(f)
2a. 165-165-175
2b. 115-125-125
Midline:
1a. 10-10-8
1b. Small blue band on GHD
Conditioning:
Rope Climbs: 3+2+3= 8 total
AMRAP 1: 1 round
AMRAP 2: 0+10 HSPU
First time HSPU on plates… Gotta get better at those.
Snatch work:
135-170#
2a 185
2b 135
1a 45 total reps
1b 25#
Conditioning:
I would be lying if I said William Wallace would be proud of my effort today.
Total of 30 towel pull ups and 1 round per 4 min effort.
For being a snatch today I did 50 burpees as a penalty.
BBG
1) 75×7
2a) 115, 125, 125
2b) 85, 85, 95
STRENGTH
–
1) 85kg / 85 / 90 / 90(f2s) / 95 / 95 / 95
2a) 125kg across
2b) 85kg / 95 / 90 (went down, tweaked shoulder)
3a) 36 / 26 / 20
3b) 75# / 100 / 100
4) Subbed 135# Rope Sled Pull (using only arms) for yards
30yd
1+17
25yd
1+14
25yd
BBG
1) 80,80,82.5,85,85,87.5,90kg
2a) 127.5kg
2b) 75kg
Midline
1a) 25-19-15
1b) Back Extensions with 20kg plate 3 x 10
Conditioning
5
2 rounds
3
1 + 10 reps
3
BBG:
1) snatch deadlift & low hang snatch: 65/75/80/80/80/80/80
2a) snatch first pulls: 125
2b) snatch grip push press: 100/105/105
Skill/Midline
1a) UB TTB: 9/10/9
1b) reverse hypers: 120/130/140
Conditioning:
3 ropes
Up to 12 double unders
2 ropes
Up to 6 hspu
2 ropes
Horrible…suck at hspu
75lb for hang power snatch
Total rope: 7
Total reps: 46
BB Gymnastics
1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – 145/145/155/155/165/165/175
2a) 3X3 Snatch First Pulls – 235
2b) 3X5 Snatch Grip Push Press – 145/155/155
Skill/Midline
1a) 3 X ME UB T2B – 17/18/15
1b) 3X10 Reverse Hypers – 210
Conditioning
5 Rope Climbs/1 round + 6 Hang Power Snatch/4 Rope Climbs/1 round + 2 Hang Power Snatch/3 Rope Climbs RX