140918 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
1) High Bar Back Squat 6 x 6 @ 80% (195#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
8 min AMRAP of:
200m run
20 Pistols (alternating) (to 24" box)
10 Push Jerks 145/100 (100#)
-then (no rest)
3:00 ME Lateral Burpees over the bar
Score:
2 rounds + 200m
23 burpees

140520 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%)  95-120-135-150(3)

Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)

Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest

3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36

130814 Back Squat 7 x 5

Back on the Outlaw programming. The Strong Lifts program was a nice change and I added some strength but it's time to shift back to Outlaw CrossFit.

Warm-up:
2 min jump rope
5 min DROMs

Strength:
HBBS 7X5 @ 75% – rest at least 2 minutes
% based on a computed-1RM of 281#
210 x 5 x 7

Metcon:
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
Time: 14:38

Cool down:
5 min stationary bike

First round was UB but after that each movement was broken at least once. Tough workout but good.

130414 Snatch & Front Squat

Buy in:

5 min Airdyne

5 min DROMs

35# KB Goblet Squat x 15

35# KBS x 15

GHD Sit-ups 15 x 2

Burgener warm-up

BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

All snatches perfect. Err'd on the heavy side for front squats.

Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps

Done with Karen.

Cash out:
800m run

130404 Hi-bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
20 35# KB Goblet squat
2 x 20 35# KBS
10 35# KB TGU (5/side)

Strength:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Did not use %'s. Felt weak because of recent sickness (did not eat anything but chicken broth the day before). Used weight that felt challenging and maintained solid technique
185 x 5, 205 x 3 x 2, 225 x 1 x 3

Metcon:
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135#
Rest 1:1
*20 minute time cap.
Score (hit time cap): 3 rounds + 500m + 14 Burpees + 2 PC
Total time: 35:06

Cash out:
Easy 500m row

121024 Power Clean + Hang Clean + Push Jerk

Buy in:
5 min stationary bike
shoulder MOB

Strength:
Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
145# (no Outlaw WOD posted for that date so I guesstimated a 185# push jerk)

Metcon:
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg (40# DB)
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Time: 23:38

First time doing these lunges and they weren't bad. The burpees and jumping squats on the other hand had me praying for death. Lots of breaks today.

Cash out:
5 min stationary bike