Outlaw WOD:
120723
BB Gymnastics
1) Snatch:
3X1@75%, – 132#
1X1@80%, – 137#
1X1@85%, – 146#
3X1@90%, – 154#
2X1@85%, – 146#
2X1@80% – 137#
– rest 30-60 seconds.
2) Clean & Jerk:
3X1@70%, -154#
1X1@75%, – 165#
1X1@ 80%, – 176#
3X1@85%, – 187#
2X1@80%, – 176#
2X1@75% – 165#
– rest 30-60 seconds.
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
Results:
BB Gymnastics-
1.) Snatch:
3X1@75%, – 132#
1X1@80%, – 137#
1X1@85%, – 146#
3X1@90%, – 154#
2X1@85%, – 146#
2X1@80% – 137#
Failed Multiple times at 154 for some reason.Got it overhead everytime but wouldn’t stick. Everything else was fine.
2.) C&J:
3X1@70%, -154#
1X1@75%, – 165#
1X1@ 80%, – 176#
3X1@85%, – 187#
2X1@80%, – 176#
2X1@75% – 165#
Clean and Jerks felt great. Didn’t miss one.
Accessory:
105-115-135
132-142-142
First time doing behind the neck push press, wasn’t sure how heavy I could go. 135 Felt pretty good, I think I had a bit more in the tank. Should of went a bit heavier on the Pendlay rows but it’s been a LONG time since I’ve done them. Noted where I’m at now.
Conditioning/Skill:
1.) 12-3-63
2.) 10-3-70
3.) 8-2-71
4.) 7-4-75
5.) 5-2-71
Did shoulder touches as I felt it would help me more than just trying to walk 2-3 ft.
Also did fran between the BBG and the Accessory work.
3;59 Not a PR Just wasn’t feeling it today.
MFS
4/7/6
I think I’m still feeling a bit fatigued from my first Oly comp and weight cut because I couldn’t snatch for crap today.
And Thanks to Rudy for inspiring my ass to get into Oly lifting more. Been following on and off for a while and now gonna stick to it. Took 3rd in the 69kg class in a local USAW competition this past Saturday.
crossfitpete 