130529

>Spencer Arnold – 126kg (277#) Snatch PR:


>Paul Castaneda – 245# Hi-Hang Snatch (20# PR):


WOD 130529:

BBG

1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Front Squats @ 70% – rest 60 sec.

*Notes: Straps should be used for 3-Stop Clean Pulls.

Conditioning

Row 1k
30 Muscle-Ups (Group #4 sub 20 Burpee Muscle-Ups)
Row 1k

Strength/Midline

1a) 3X15 Weighted GH Raise – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.


Group #3 Work – 130529:

Rest day.


Extra 130529:

GROUP #4 Conditioning

3 rounds for time of:

30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)

 

36 responses to “130529

  1. Felt like crap going in this morning but it ended up being one of the best days I’ve had in a long time…

    1) 255-295 (5lb under c&J PR) Successful 305 hi hang clean PR (failed jerk)

    2a) 345 across
    2b) 235 (off 335 really smoothe and fast)

    Conditioning:
    Still recovering from Murph… 1.25 mile run at 85%ish

  2. Was watching a bunch of PR videos, hang snatch and full squat snatch, people using straps, no problems with this? I know they help and I def have a hard time keep the hook when weight gets heavy…

  3. High hang C&J 100kg (shoulder felt iffy so stopped on the 4th set)
    Pulls 120kg
    Front squats 102.5kg

    Conditioning 13:14
    Pr’d 30 mu’s
    Rows were hard

    Midline
    GHR 5kg weighted vest
    Reverse hypers 70kg

    Group 4 conditioning later

  4. Bbg

    1) 275 ( wasnt comfy jerking more today)

    2a) 355
    2b) 235

    Cnd –

    11:33 – 20 bmu

    Midline –

    1a) 10
    1b) 260

    G4 tonight

  5. Hey Everybody, I had a quick question. I am trying to start the outlaw programming today and have read both of the FAQ. I am trying to figure out, on all the workout days, there are some kind of groups. some days they do exstra and what not. I know outlaw is 3 on 1 off and 2 back on but where does it talk about what group I will be in?

  6. BBG – been mixing it up lately, clearly.
    Snatches up to 195, good miss at 205
    C/J – up to 235, just missed at 245, pull was fine but midline caved standing up. I front squatted and jerked before class, if not might have had 250+ today.

    Clean Pulls at 260
    FS at 235 (solid doubles)

    Cond Outlaw Crossfit version, 11:10

  7. used C&J to warm up to front squat weight.

    skipped clean pulls
    front squat off 335, easy.. comfortable

    Conditioning
    *subbed 1.33 mile bike for row
    20 burpee muscle ups (wow that sucked)

    total working time: 11:56, 5:00 on the money for the Muscle Ups

    accidentally left without having completed the rest of the work, i will do something later to sub.

  8. 1: 80-85-87.5-90-92.5-92.5f-92.5-95f-90-90
    2a – 120kg , 2b 90kg
    wod: scaled to 15 MU – 14:20
    didn’t do the midline

  9. 1) 105×3,115×2, 120, 125×2, 130, 135 lbs
    2a) 145×2, 165, 185×2 Should do at least 185 for all next time
    2b) 110#

    Cond: 26:00 – Didn’t do second row. MU took forever.

    Midline – Didn’t do

    Still recovering from Monday Murph.

  10. BBG:
    1 )195, 205, 220, 230, 245, 255, 265*PR~96%, 275f, 270f, 255

    2a.)275, 275, 275, 285, 285
    2b) (Smolov FS Week 7: 5×3 Power Clean @ 150)

    Conditioning:
    12:42~Bar MU no rings high enough at gym

    Midline:
    1a) 15, 15, 15
    1b) 55, 55, 55 ~ jerk box reverse hyper

  11. BBG:
    1) 185×2, 195×2, 205×2, 215×2, 225(f-jerk), 240(f)

    2a) 275
    2b) Off 275

    Outlaw CrossFit Conditioning (getting bored with regional prep wods):
    11:56

    Strength/Midline:
    1b) GM’s: 135

    3/8/5=hungover

  12. BBG

    1) 220, 242, 242, 286, 286, 308 (missed jerk), 308 (missed clean), 308 (make but tweaked my back a bit so stopped there.

    2a) 308, 352 x 4
    2b) 255

    Conditioning

    15:00 – slow rows

    Midline

    In progress

  13. It’s like coach knows we all did Murph on Monday and is punishing us for going against his Monday orders!

  14. 1) 100/105/110/115/120/125/130/135/140/ 145kg(f)-made the clean but missed the jerk.

    2a)170kg
    2b)120kg

    Cond/midline this arvo

  15. BBG
    Cleans started at 135# and worked up to 185#
    Pulls@275#
    FS@165#

    Conditioning:
    Due to limitations on the camp I was at, had to scale ot 800m runs and strict bar muscle-ups. came in at 25:09
    Midline:
    Done

  16. 1.) 6×115, 2×120, 2×125
    2a.) 145# —–should this be at least our 1RM? 145# is mine
    2b.) off of 185# – (130#)
    Midline – Done
    Conditioning – no time (will complete Thursday)

  17. 1) 70, 75, 80, 82.5, 85, 87.5 (ties pr from floor), 90xmiss, 90xmiss, 90xclean only ( clean PR), 90xclean only

    2a) 120kg x sets across

    2b) 170 x sets across

    3a) GHR w/BW

    3b) Band GM (strong band)

    Conditioning…no rings and I’m weak.
    For Time
    500′ versaclimber
    30 parallel bar dips
    30 C2B pull ups
    500′ versaclimber
    14:45

  18. Up to 165 on Hi Hang Clean and Jerks. Been working on my split jerk.

    225 on Front Squats

    Conditioning: 17:25. Ran 1.2k each run and bar muscle ups.

  19. 1) 135, 145, 165, 175, 180, 185(m), 185 pr

    2a) 215
    2b) 175

    cond: Did 2 muscle ups and 50 dips and 50 pullups, plus one 1k. No idea of the time. … someday…..

  20. Bbg

    1) 205 – 220 – 230 – 235 – 240 – 245 – 250 – 255(f) – 255 – 260

    2a) 315 – Clean High Pull
    2b) 235

    Cnd –

    13:45 – 20 bmu

    Midline –

    Hamstrings said NO! Kept locking up on me.

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