150813 CrossFit Decimate

Wam up:
5 min DROMs
600m row every 200m 6 burpees over the rower

Skill:
EMOM6
5 Push jerk @ #115

WOD:
AMRAP16
12 wall balls
6 burpees
1 rope climb
Score: 5 rounds + 18

141008 Outlaw Power

Did the conditioning work that was scheduled for yesterday.

Warm up:
5 min DROMs
Cleans

Conditioning:
4 rounds of:
1:00 ME HSPU (to 45# plate)
1:00 ME Power Clean and Push Jerk 155/125 (125#)
1:00 ME TTB
1:00 Rest

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

140812 Outlaw Power (deload)

Warm up:

5 min DROMs

Stick/barbell complex

Power:

1) Snatch to 65% 95# x 3

Conditioning:

For time:

Row 500m (1:50 on Airdyne)

12 push jerks 175/115 (135)

12 muscle ups (progression: start seated on floor)

9 PJ

9 MU

6 PJ

6 MU

Row 500m

Time: 12:42

140801 Outlaw Power (deload)

Warm up:

2 min jump rope

5 min DROMs

KB Press x 5

KB Halos x 8

KB Goblet Squat x 8

Bulgarian Split Squat x 8

Power:

Back squat 40% x 5, 50% x 3, 60% x 5 105-130-160

Conditioning:

3 rounds for time of:

14 Deficit Handstand push-ups (to 2 x 25# plates)

7 Power Clean & Push Jerk 185/125 (135)

Time: 10:59

131010 Overhead Complex

Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions

BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#

Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24

130902 Press, Push, Jerk

Warm up:
5 min AirDyne
5 min DROMs

Strength:
Shoulder press 1-1-1-1-1 reps
145-150-155(f)-155-160(f)
Push press 3-3-3-3-3 reps
145-155-160-165-170
Push Jerk 5-5-5-5-5 reps
155-160-165-170(4)-170(4)

Cool Down
1mi run

Disappointed with the press. 160 was my current max and couldn't get it. Push press was better as I was getting some decent speed on the bar. Jerks started off well but I was smoked by the 4th set.

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

130418 2-Position Clean + Jerk

Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10

BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7

Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

*Rest 2 minutes.

Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.

Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15

130412 Hang Clean + Push Jerk

Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10

BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3

Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35

First set of 12 HSPUs unbroken. That's a PR.

Cash out:
5 min stationary bike

130321 High Hang Clean + Push Jerks

Buy in:

2 min jump rope

5 min DROMs

Clean complex

BB Gymnastics:
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
155#

Metcon:
For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m
Time: 17:55

Cash out:
Handstand holds
:60-:60-:40

130314 Low/Hi Hang Snatch

Buy in:
2 min jump rope
5 min DROMs

BB Gymnastics:
7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
115#

Metcon:
1 minute ME Muscle-Ups (scaled: pull-ups)
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155#

*Rest 1 minute.

1 minute ME Muscle-Ups (scaled: pull-ups)
Rd 1 Pull-ups: 19
3 round time: 11:24
Rd 2 Pull-ups: 20

121216 Snatch & Jerks

Buy in:
5 min jump rope
5 min DROMs
Snatch warm-up

BB Gymnastics
Snatch 115# x 5 x 5
Push Jerks 5 x 5
115-125-135-145-155

Metcon:
3 rounds for time of:
10 24" box jumps
10 hand release push-ups
10 K2E
Time: 4:35

121116 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155

BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.

Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.

Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50

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

120107 Hi-Hang Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up

Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#

Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12

MFS:
1/4/5