150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

150629 Invictus

Warm up:
2.5 min Airdyne

A: E2M16 (8 sets)
Front Squats:
1: 3 @ 65% (125)
2: 3 @ 75% (140)
3: 2 @ 85% (160)
4: 2 @ 90% (170)
5: 1 @ 95% (180)
6: 2 @ 90% (170)
7: 4 @ 85% (160)
8: 6 @ 80% (150)

B: AMRAP 12 1:1 work:rest
1 Power clean @ 110#
2 Front Squats @ 110#
4 Front rack reverse lunges @ 110#
8 C2B pull-ups
Score: 5 rounds + 1 PC + 2 FS + 4 Lunges

150602 Invictus

Warm up:

5 min DROMs

Banded crossovers x 10 (pull downs, 90/90, victory)

A: 12min to work up to 1RM weighted pull-ups (60#)

then...

AMRAP3 strict pullups (19)

B: For time:

10-9-8-7-6-5-4-3-2-1

Ring dips

C2B pullups (red band)

Time: 15:47 

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

140901 Outlaw Power Squat

Warm up:
5 min DROMs
stick/barbell complex

Power:
High bar back squat 6 x 2 @ 80% (195)

Conditioning:
4 rounds of:
Run 800m
15 C2B pull ups
Rest 1:1
Time: 4:41, 4:57, 5:21, 5:28 Total = 35:30

140816 Outlaw Power (deload)

Warm up:
2 min jump rope
5 min DROMs
stick/barbell complex
kip swings 3 x 6

Conditioning:
8 Deadlifts 155/115 (115#)
7 Cleans
6 Snatch
8 Pull-ups
7 C2B Pull-ups
6 Bar muscle ups (butt and feet on floor progression)
6 DL
5 Cl
4 Sn
6 Pu
5 c2b
4 mu
4 DL
3 Cl
2 Sn
4 Pu
3 c2b
2 mu
Time: 11:57

140707 Outlaw Power Deadlift 3-3-3+

Warm up:
800m run
5 min DROMs

Power:
1) Power Clean 3RM (185#)
2) Deadlift 135-165-200-235-265-300 (1*)
*Tweaked back (SI joint) on 2nd rep

Accessory:
1) Reverse Hypers AHAP 3 x 15 (b/w; thought the traction might help back)
2) 3 x ME c2b pull-ups; rest 90 (5-4-3)

Conditioning:
50' HS walk
100 KB cleans; 50l/50r anyhow
200' Burpee broad jumps
50' HS walk
Time: N/A; shut it down because of back

140614 Outlaw Power Bench Press 3-3-3+

Warm up:
400m run
5 min DROMs

Power:
1) Jerk from blocks 3RM (145)
2) Bench 80-100-120-140-160-180(7)

Accessory:
1) Close-grip bench AHAP 3 x 10 (135 x 10-10-8)

Conditioning:
4 rounds for time of:
Run 400m
15 C2B pull-ups
15 6" target burpees
rest 1:1
3 rounds in 24:00

140310 5/3/1 Back Squat

Warm up:

Foam rolling

5 min DROMs

Strength:

High Bar Back Squat 5-5-5+

warm

5 x 100-120-145

work

5 x 160-180-205(10)

Metcon:

CFO 14.2

in 3:00 complete 2 rounds of:

10 95# OHS

10 C2B pull-ups

Score: 37 

131019 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
Burgener warm up

Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.

Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30"
3 C2B
6 Thrusters 115/75#
6 Box jumps 30"
6 C2B
9 Thrusters 115/75#
9 Box jumps 30"
9 C2B
....until 12 mins is over.
Reps: 112

131006 2 Position Hang Snatch

Warm up:

5 min Airdyne

5 min DROMs

BBGymnastics
 1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
120#

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.
105#

Metcon
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees *Rest 1 minute.
Total: 308 reps

Cool down
Walk

130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk

130904 Back Squat

Buy in:

5 min jump rope

5 min DROMs

2 rounds of:

10 squats

10 push ups

5 pull ups

Strength:
HBBS 10X3 @ 85% Plus – rest at least 2 minutes
215#

Metcon:
18 Chest to Bar pull ups
18 Ring Dips (bar dips)
12 Clean and Jerks 155/105 (125#)
15 Chest to Bar pull ups
15 Ring Dips (bar dips)
9 Clean and Jerks 155/105 (125#)
12 Chest to Bar pull ups
12 Ring Dips (bar dips)
6 Clean and Jerks 155/105 (125#)
For time.
Time: 16:06

Squats were much harder than they should have been. My strength has taken a hit in the past few weeks when I've taken it easy. My body feels better with the exception of tightness in the left knee but the loss of strength sucks. Usually I can do the Outlaw met con as Rx'd but I had to scale the C&J's today.

130723 Outlaw

Warm up:

5 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

130614 SL5X5: W4D3

Warm up:
10 burpees

Workout B 5 x 5:
HBBS: 170
Shoulder Press: 105
Deadlift 1 x 5: 235

EMOM for 10min:
Strict C2B pull-ups x 3

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07