150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

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)

150406 Invictus

Warm up:
5min DROMs
Band Crossovers (3-positions) 2 x 10

A: E2M for 18 min
-3 roll to candlestick + 3 MU progressions (low rings, feet on floor)
-20 shoulder taps
-:45 sec of L-sit holds

B: 25 min AMRAP
In 3 min:
-5 Burpee TTB
-400m run
-ME chinups

Scores: 1: 4, 2: 4, 3: 2, 4: 3, 5: 3

C: Spartan 30/30 (30 days of 30 burpees)
Time: 1:54

140908 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats
10 Bulgarian Split Squats ea. side

Power:
1) Squat 6 x 4 @ 80% (195#)
2) Bench 6 x 2 @ 80% (160#)

Conditioning:
For time:
100' HS Walk (100 shoulder taps)
50 35# KB Snatch 25 ea. side
50' Overhead walking lunge 155/105 (95)
50 35# KB Swings
Time: 12:52

140813 Outlaw Power (deload)

Warm up:

5 min DROMs

stick complex

Power:

Jerk from blocks up to 65% (125#)

Conditioning:

 3 rounds for time of:

25 GHD sit-ups

50' HS Walk (shoulder touches)

50' OH Walking Lunges 155/115 (115)

Time: 19:36

140804 Outlaw Power (Test week)

Warm up:

5 min DROMs

8 KB goblet squats

16 Bulgarian split squats

Power:

High Bar Back Squat 1RM (270#)

Conditioning:

3 round of:

2:00 ME handstand walk (shoulder touches)

2:00 Max distance OH walking lunge (135/95) 95# for 50'

2:00 ME row for calls (air dyne)

1:00 rest

140730 Outlaw Power (deload)

Warm up:
5 min DROMs
Goblet squat x 8
KB halos x 8
Barbell complex

Power:
1) Clean from blocks (above knee) 2RM – 2 x 2 @ 65% (175#, 190-1-f, 115#)
2) BTN Jerk from blocks (drop every rep) 2RM – 2 x 2 @ 65% (170# no blocks, 105#)

Conditioning:
For time
Row 1K (3:30 on Airdyne)
50' Handstand Walk (shoulder touches)
30 Thrusters 135/95 (105#)
50' Handstand Walk (shoulder touches)
Row 1K (3:30 on Airdyne)
Time: 17:00

140701 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)

Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32

140617 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
600m run

Power:
Shoulder Press 65-80-95-120-135-150(2)

Accessory:
1) Weighted push-ups 3 x ME 45/25 (35)
2) Weighted sit-ups 3 x 10 (35)

Conditioning:
3 rounds for time of:
7 Hang Power Snatch 135/95 (95)
25' Handstand walk (1:1 shoulder taps)
14 6" Target Burpees
Rest 1:1
Time: 13:37

140610 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs
stick complex

Power
1) Power Snatch from blocks (above knee): 5rm (130#)
2) Strict Press: 1×3@70%, 1×3@80%, 1xME@90% 95-110-125-140(6)

Accessories
1) Weighted Sit-ups: 3×15 AHAP (25#)

Conditioning
15 minute AMRAP of:
200m OH Plate Carry 45/25# (35#)
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk (shoulder touches 1:1)
Score: 1 round + plate carry + p-u's + plate jumps + 32 touches

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)

121026 3-Position-Snatch

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

Strength:
7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.
115#

Metcon:
50 KB Swings 32/24kg (70# DB)
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
For time.
Time: 14:38

Cash out:
5 min stationary bike