140905 Outlaw Power Oly

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) C&J up to 80% (155=80% of TM=90% of 210) (165)
2) Snatch up to 80% (110=80% of TM=90% of 150) (115)

Conditioning:
Amanda
9-7-5 of:
Muscle ups (blue band)
Snatch 135/95 (95)
Time: 6:49

140822 Outlaw Power

Warm up:
5 min DROMS
2 min jump rope

Power:
1) C&J up to 80% (155 = 80% of TM=90% of 210)
2) Snatch up to 80% (110 = 80% of TM=90% of 150)

Conditioning:
"Amanda"
9-7-5 of:
Muscle ups (blue band)
Snatches 135/95 (95)
Time: 6:54

130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

 Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

110529 Amanda

CFSB w3d6

Buy in:
5 min jump rope
Burgener warm up
10 overhead squats
10 pull ups

Strength:
Shoulder Press 5 x 3
75-95-115-120-125

HR SP 15-12-9 @ 95#

WOD:
Amanda
3 rounds, 9-7-5 of:
Muscle ups (blue band assisted)
95# Snatch
Time: 11:19

Cash out:
400m x 2