130225

Simply put, this is the single biggest Snatch we have ever seen from a non-Weightlifter (as their first sport), who is actively competing in the sport of fitness.

Congrats, Paul.

And before anyone says anything… No, it’s nowhere near perfect, he has quite a bit left in the tank.

Paul Estrada – 315# Snatch:


WOD 130225:

BBG

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 rounds for total working time of:

Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

89 responses to “130225

  1. Nice frog leap! This is insanely impressive. I can’t believe how far Crossfit and its athletes has come since the first games in 2007. Props.

  2. Awesome lift, dude. Who cares if its not perfect…how much he weighs..etc. He just snatched 315…in a fuckin parkin lot! Insane where the sport is going. Here is just one example of that fact (non “weightlifter” throwing some serious weight overhead). Again, great job.

  3. I have a spot for the Outlaw training camp next Wednesday night to Friday in Long Island City that I can sell at cost. Seriously bummed to have to miss this… but I’d love for someone else to take advantage. Email me at mikeviola at gmail.com

  4. If anyone is interested in buying my spot for the Outlaw Camp this weekend in Dallas please let me know (eakelp@gmail.com). I got injured so can’t really participate.

  5. BBG

    1) 6X2 105#, 1×2 115#

    2a) 3X5 Hang Snatch Pulls – @ 135#
    2b) 3X3 Snatch Grip Push Press + OHS – @ 120

    Skill/Midline

    1a) 25, 21, 20

    1b) 20′, 20′, 30′

    Conditioning

    3 rounds for total working time of:

    Run 400m
    25 Wall Balls 20/14#

    *Rest 1 minute after the first round, and rest 2 minutes after the second round.

    12:02

  6. 1.). 165

    2a.) 185
    2b.). 185

    Skill/midline

    1a.). 32, 22, 20

    1b.) done – all around 30 sec.

    Conditioning

    7:40 total working time

  7. BBG:
    1. 100# (first 5), 105# (last 2)

    2a. 115#
    2b. 115#

    Midline:
    1a. 12, 10, 10 (stringing them together felt good)
    1b. 1:00, :58, 1:04

    Cond:
    11:58 Rx

  8. 1) 80kg, 85, 85, 85, 90, 90, 95 kg

    2a) 110 kg

    2b) 80 kg, 90 kg, 100 kg

    Skill/Midline:
    1a) 30 reps, 30 reps, 21 reps
    1b) 1:28, 1:04, 1:06

    Conditioning:

    Total working time: 06:42 RX’D

  9. So my training partner and iI had a diaagreement this morning. On that snatch pull, hang snatch… It says 7×2. Does that mean do the complex twice for 7 sets or is the pull counted as one rep an the snatch counted as the second?

    Thanks in advance for any help

    • How did you two do the snatch grip pp and ohs? It is written the same. One cycle of the complex is one rep. So one snatch pull then snatch then one snatch pull then one snatch is 2 reps of the cycle= 7×2.

      • That’s what I thought, so that’s how I did it. He did it the other way (the pull and the snatch counting as 2 separate reps).

        I just wanted to make sure I wasn’t mistaken, but it turns out that I was right.

        Thanks for the input

  10. BBG:
    1. 70, 75, 80, 85, 85, 87.5, 87.5kg
    2a. 110kg
    2b. 90, 95, 100kg

    Midline:
    TTB: 27, 19, 18
    HS: Done, didnt time it.

    Conditioning:
    6:33 total working time (rds 2:10, 2:10, 2:13)

    Felt great today even though i slept like shit last night.

    2/3/5 – shoulder is a bit itchy…

  11. Has anyone figured out a good way to log all this crap so that you don’t have to spend 30 minutes a day going back through notes to figure out percentages and previous weights attempted?

  12. @admin or mod….
    I’m signed up for the training camp in Long Island the 6-8th, in the description of the days it lists sunday-tuesday….but the dates are wednesday through friday. I’m hoping the dates 6-8th are correct and the days were just mislabeled. Any clarification/confirmation would be much appreciated.

    • Dan, good catch, I’ll check it this afternoon, but the dates listed, not the days are correct. 6th-8th are the dates. We’ll send an email to you guys to confirm.

  13. 1) 125#,135#(F), 130#x2,130#(F), 135#x2

    2a) 155#( no strap)
    2b) 115#,130#,140#

    1a) 15,16,14 (It was hard to hold the bar after Hang Snatch Pulls.)
    1b) 40sec ~ 45sec

    Cond-
    Run over 400m (I ran around neighbor) 2:05 each Run
    25 Wall Balls 20#(I have only 20#)
    Total : 10:11

    My shoulders & legs are very sore and tired from yesterday( I did Saturday’s work out on Sunday)

  14. 1) worked up to 195#

    2a) 200#
    2b) 155# (accidentally did sets if 5)

    Skill

    1a) 26-23-24
    2b) 1:06 – 1:03 – 1:04

    Conditioning

    7:17 rx’d (I forgot to take the first required 1 min break, so that probably f***** my time a bit)

  15. BBG:

    1) 190, 190, 190, 190, 195, 200, 205 (failed 2nd rep)

    2a) 225
    2b) 205

    Midline:

    1a) 30, 18, 15
    1b) 40 secs

    Cond:

    6:17

  16. 1) 135×3 115×4 (shoulder isn’t feelin it)

    2a) 205,205,185 (lightened up to stay in heels)
    2b) 155,165,175

    3a) 32,18,16
    3b) done

    4) hilly, freezing rain run, sketchy lol
    TWT 6:33 rx

    MFS
    1/3/5

  17. this may be a dumb question, but unless otherwise indicated should push presses be done from in front or behind the neck? I feel stronger pushing from behind the neck but it feels a lot more awkward coming back down.

  18. BBG

    1) 60-60-60-60 (1.F) – 60 (F.F) – 60(1.F) – 60

    2a) 90kg, 90kg, 90kg
    2b) 75kg, 75kg, 75kg (1.1.F)

    Skill/Midline

    1a) 26, 16, 12
    1b) Done, no time.

    Conditioning : 7:00 as rx’d

  19. Bbg-
    205 across

    Pp/ohs 225
    Pulls 265

    Midline-
    31-26-21
    50 sec x3 on holds

    6:37 twt with 30# ball

    Tonight-
    3x 3 min me airdyne sprints 9 min rest between efforts

    2/4/5 (knee is tweaky)

  20. BBGym:
    1) 3×135, 140, 2×145, 150(1)

    2a) 2×175, 185
    2b) 165, 170, 175

    Skill/Midline:
    1a) 17, 16, 16-strict/pull-up bar kept spinning, kept losing grip.
    1b) 1:02, 1:03, 1:20

    Conditioning:
    TWT 7:03

    M/F/S
    1/3/5

  21. BBG
    Up to 185.
    Pulls @205 and 225
    Pp-ohs @185 and 195
    Ttb
    31-26-20
    HS all around 1 min
    Cond
    2:08-2:10-2:11

  22. 1) 115#
    2a) 105 sore shoulders
    2b) 105 easy but nervous to go from overhead down to back
    3) complete

    Cond.
    11:05 total time

  23. BBG
    1-80-89kg then 1 and a near miss at 95kg

    2a- 120kg for all
    2b- 85-95kg

    skill/midline
    1a- 24,20,16 (hand tear made this difficult to hang on. T2b acutally felt better then normal)
    1b- 42,49,50

    Conditioning
    2.11, 2.09, 2.15= 6.35

  24. 1) 95, 95, 115, 115, 135, 135, 135
    2a) 185
    2b) 155

    Skill
    1a) 15, 12, 10
    1b) 47, 43, 49

    Conditioning – 3 rds
    500m row
    25 45lb thrusters
    10:27 TWT

  25. 1) worked up to 205# These are hard for me
    2a) 235
    2b)235

    did different cond with wall balls because my 400 meter loop involves walking up and down stairs

  26. mu progression- done

    bbg
    1) 105, 110, 115, 115, 120, 125, 130
    2a) 145, 145, 145
    2b) skipped- shoulder

    midline/skill
    1a) 12, 10, 10
    1b) done

    cond
    8:39 total working time

  27. 1) 155, 165, 175, 185×2, 190×2

    2a) 190×3
    2b) 175, 185×2

    Skill/Midline:
    1a) 31, 18, 17
    1b) All around 10-15sec

    Conditioning:
    Ran out of time

  28. BBG

    1) 225 x 6, 245

    2a) 225
    2b) 225, 245(0)

    Skill

    1a) 23-20-23
    1b) 1:00, :45, :30

    Conditioning

    7:42 Rx’d. Must..run..faster…

  29. 1) 155×4 165×3
    2a) 185/205×2
    2b) 185/195/205

    S/M
    1a) 35/30/25
    1b) 1:18/1:02/:58

    CND TWT = 6:14

    2:02/2:07/2:05

  30. Pretty much did 165 for everything. Felt like a good weight to train with.
    Snatch PP OHS 205

    25-25-18 open standards
    1 min each time

    30 sec air dyne for cals 30-23-25
    1:25-1:34-1:50 fell off on that last one. 50 mile per hour gusts so no running

  31. 1) 185 205 215f 215f 210f 205
    Stupid.
    2a) 240
    2n) 230 one fail, last rep, first set.

    Midline. Subbed v-ups
    21-21-19
    Done.

    Cond: 10:55
    3/2/2

  32. snatches 5×2/155, 2×2/160 failed a rep on set 3 and set 7

    pulls 225
    push press+ohs 165, 165,170

    conditioning
    TWT=7:13

    skill work done in evening
    t2b 20,18,18
    handstands each about 50seconds

    didnt match what i got last time, but i did these a lot earlier in the day last time, and i was far from fresh this evening

  33. BBG:

    1) Hang Squat Snatch – Worked up to 195; failed @ 215, several times. Really trying to refine my positioning; leverage. It’s funny…215, is my 1RM Power Snatch. However, I wasn’t able to successfully Squat Snatch that weight, today, as I tried to get the barbell to the crease of my hip!:-/

    Strength:

    Saturday’s Front Squats – 255, 275, 295, 310, 330

    Skill/Midline:

    1a. 20, 22, 22
    1b. 1:26, 1:17, 1:03

    Cond:

    4:07 (MAJOR CRAMPS IN BOTH LEGS!!)
    2:48
    2:33

    Gotta admit, I didn’t do the conditioning part as the rest time was prescribed…didn’t write that shit down, before I headed to the gym!!!

  34. 1) 70, 75, 80, 82.5, 85, 87.5, 90kg plethora of misses between 70-80 today trying to get my shit together, catch was not happening but came good
    2a) 95, 100, 100
    2b) 95, 100, 101 missed final snpp (can get)

    TTB 23, 17, 17
    TnN 1.07, 1.05, 1.00

    Conditioning TWT – 7.22
    2.27
    2.27
    2.28

    Run faster, adductor giving some grief but mainly just hip flexors fried from TTB.

  35. snatch work 125
    sn pulls 165
    pp to ohs 135(2)-150-155(2)

    t2b 19-21-20
    nose and toes 1:35-1:17-0:54

    Conditioning
    2:34 (run 1:29)
    3:19 (run 1:50)
    3:01 (run 1:53)
    Working time: 8:54

    Pretty sure we were running in a 50mph headwind.

  36. 1) 185-185-195-195-195-195-205-215 something like that, a few misses here and there.

    2a) Pulls at 225-245-265
    2b) PP + OHS 225 for 3×3

    no midline

    cond: done, not blazing, run was a little short I think, wallballs went ok, 25-15:10-25

  37. 1) Snatch pull plus snatch
    63, 93, 113, 113, 113, 118 (Fail 2nd snatch), 118

    2a) Snatch pull 143
    2b) Push press to OHS 115, 120, 125

    T2B 21-16-14 (grip was gone)
    HS 1:58, 1:26, 1:14 Then did 1 free stading for fun, 0:43.

    Conditioning
    2:24
    2:25
    2:25
    Total time: 10:14,
    TWT – 7:14

    Running was rough, snow/ice on the ground didn’t let me really go all out on the runs, but made for consistency between rounds🙂.

  38. 1. 80 80 85 85 90 93f 93kg f
    2a 205 205 205
    2b 100 100 105 kg

    t2b 31 15 17
    1 minx3

    conditioning 6:59 working time

    255 snatch pr over the weekend!

  39. BBG:
    1.) 155, 165, 165, 175, 175, 175, 185
    2a.)195, 195, 195
    2b.)185, 185,1908

    Midline:
    1a.) 21, 24, 20
    1b.) completed

    Conditioning:
    TWT: 8:01

  40. BBG
    1) 50, 60 x 1, 60, 65 x 1, 62.5 x 1, 62.5 x 1, 62.5
    2a) 80 kg
    2b) 65 kg

    Skill/Midline
    1a) 13, 18, 17
    1b) Around 30 sec each

    Conditioning
    3x Row 500, 25 x Wall ball. Rest 1:1
    3:00, 3:03, 2:55

  41. 1. 105, 115, 115, 115 (1), 115, (saved, knees), 115, 120.

    2. A) 125×2, 130 miss last PPx2
    2. B) 125, no straps

    1.A). 8,10,10
    2.B) 45s, 1:15, 45s

    Cond: 8:25 working time

  42. 1 – 60, 70, 5 @ 80kg
    2a – 115kg across
    2b – 90kg across. Done as 3 push press and then 3 overhead squats
    Tailpipe from Gym Jones 5:46
    Toes to bar – 17, 14, 13
    HS hold – 45, 36, 40
    Conditioning
    7:49 total working time
    MFS – 352
    Trying to shake a cold

  43. 1) 7 x 2 Snatch 1st pull + Hang Snatch
    185/205 (f on 2)/205/215/225/235 (f on 2)/235(f on 2)
    2a) 275/275/275
    2b)205f/205/205

    3a) 28/16/13
    3b) done

    Conditioning: 7:24

  44. BBG
    1) 135/145/155/160/165//175/185fx2/175
    2a)210/210/210
    2b)95/115/115

    Skill/midline
    32/19/19
    1:03/1:15/1:15

    cond: 2:00/2:34/2:31=7:05 total working time

    running in snow is funnnnn.

  45. Bbg:worked up to 275 for last 3 sets

    Row:235
    Press:215,225,235

    Squat: 315 (2 reps every 45 seconds for 15 sets) wasn’t feeling the heavy squats today

    FS: 315

    Conditioning:
    Split Jerk: 42 reps
    Burped: 63

  46. BBG
    1) 135-135-155-155-155-155

    2a) 205
    2b) 185

    Midline (finish later)
    1a) 30,
    1b) 30 sec

    Conditioning:
    1) 2:24
    2) 2:30
    3) 2:19
    Total working time = 7:13

  47. 1) 145 all sets, went really light to work on tech and figure out why my snatch sucks so much lately. Plus my rt outer calf/ant tib has been bothering me in a deep squat.

    2) 205,225,225
    2b) 185,195,200

    3a) sub GHD x20 (grips trashed)
    3b) 1:31,1:09,1:01

    Cond
    400m Sprint repeats.

    MFS 2/6/2 (6-rt calf/tib otherwise good)

  48. BBG
    1) 80-80-82.5-85-87.5-90-90kg
    2a)115kg
    2b)90kg

    Midline/skill
    T2B – 26-21-15
    HS- 50-30-25 seconds

    Conditioning
    2:12
    2:18
    2:30
    =7:00 TWT

  49. 29/m/5’11″/190
    BBG
    1) 95-115-135-145-155-165-175-185(f)
    2a) 135
    2b) 135-145-145

    Skill/Midline
    1a) 20-13-13
    1b) 50-43-46

    Conditioning
    2:27 3:11 3:29 = 9:07

  50. BBG
    1. 164, 177, 182, 185, 190, 195(f)
    2a. 205
    2b. 216
    Skill
    1a. 20, 15, 12
    1b. 40, 40, 25sec
    Cond
    2:19, 2:26, 2:24
    7:09 total time

  51. BBG

    1) 7X2 First Pull + Hang Snatch – 155/155/155/160/165/170/175/185
    2a) 3X5 Hang Snatch Pulls – 225
    2b) 3X3 Snatch Grip Push Press + OHS – 155/175/175

    Skill/Midline

    1a) 3XME TTB – 13/12/12
    1b) 3XME “Nose & Toes” Handstand Holds – 38/34/35

    Conditioning – 2:19/2:30/2:37, TWT 7:26 sub with 400m Row

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