Strength

1a) 10x2 Deadlifts

1b) 5x5 Bench Press-if time permits

Conditioning

4 rounds for time of:

6 Pullups-Use a band if necessary, all 6 should be unbroken

6 Box Jumps 36/30"

24 OHS 65/45#

Programming is created from original Outlaw CrossFit & then modified to do what we can with our equipment and time frame-120803

Rest/Makeup Day!!!

Strength
1a) 3x8 Good Mornings - heavy, rest 45 sec.
1c) 3x8 Seated Strict Press - heaviest possible, rest 45 sec.

Conditioning

50 KB Swings
150 Double Unders
50 KB Swings

For Time

Programming is created from original Outlaw CrossFit & and then modified to do what we can with our equipment and time frame-120801

BB Gymnastics

* Back Squats are based off of your three rep max

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) - DO NOT re-rack the barbell until  all 5 reps are completed
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) - DO NOT re-rack the barbell until all 4 reps are completed.
Set 3: 1 Back Squat every 30 seconds for 1:00 @ 90% (3 total reps) - DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

Conditioning

10 minute AMRAP of:
50' Burpee Broad Jumps
15 Pull-ups

Programming is created from original Outlaw CrossFit & and then modified to do what we can with our equipment and time frames-120731

Strength:
1) Snatch: 3x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 @ 95%, 3x1 @ 90%, 2x1 @ 85% - rest 30-60 seconds.
2) Clean & Jerk: 3x1@ 75%, 1x1@80%, 1x1@85%, 1x1@90% 3x1@85%, 2x1@80%-rest 30-60 seconds.

Conditioning

3 rounds for time of
120m Shuttle Run (10-20-30)
5 KB Snatches Left Arm 24/16kg
20 OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
20OH Walking Lunges 24/16kg

Programming is created from original Outlaw CrossFit & and then modified to do what we can with our equipment and time frame-120730

Strength

1) 15x1 Deadlifts-slow from the bottom to the knee and then full extension as quickly as possible.

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this demo video http://vimeo.com/44077030

2) 5x2 Tempo Shoulder Press-heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lover back to front rack quickly (counts=seconds)

7 Rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#

Programming is created from original Outlaw CrossFit Programming &
Modified to do what we have equipment and time for-120720

Makeup Day!!!

BB Gymnastics
10x1 3 Stop Snatch Pull + Hi-Hang Snatch-very heavy, rest 40-60 sec
Demo Video-http://vimeo.com/45223203

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should be performed with the hip and knee extension.

Strength/Skill
1a) 4 x ME Strict HSPU-rest 45 sec
1b) 4 x ME Strict Pullups (any grip)-rest 45 sec.
1c) 4 x 15 Reverse Hypers-medium/heavy, rest 45 sec

Notes: If you can perform more than 15 Strict HSPU or Pullups-using 2012 Regionals standard for HSPU-then add a weight vest.

Programming is created from original Outlaw CrossFit Programming &
Modified to do what we have equipment and time for-120718

BB Gymnastics:
7x2 Clean off Blocks (just below the knee) + 1 Split Jerk-heavy but fast, rest 60 sec.
Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean

Strength:
* The Back Squats are based off of YOUR THREE REP MAX (if you don't have a 3 rep max, lets find one)
1) Back Squat
1x3 @90%-1x1@ 100%-1x1@105%-1x1@110%-1x1@105%-rest 3 minutes between sets

2) Push Press-heaviest possible (1or 2 misses are ok), rest 2 Minutes

Conditioning:
3 Rounds for time/reps of
5 Cleans(full squat) to Thrusters 135/95
50 Double Unders
5 Cleans(full squat) to Thruster 135/95

Rest 1 Minute:

1 Minute ME(max effort) Burpees

Rest 1 minute, then begin the next rounds

Courtesy of Outlaw CrossFit-120717

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee)-heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull-heavier than last week, rest 60 sec. Demo Video-http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97
2b) 3X4 Heaving Snatch Balance-medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength

1a) 3X& "Strict) Banded GH Raise- rest 60 sec. (no swing, start from a position parallel to the floor)
Demo Video-http://www.youtube.com/watch?v=ne_pPfxb-_8

Conditioning
"(power) Elisabeth"

21-15-9

Power Cleans-135/95#
Ring Dips

For time

Courtesy of Outlaw CrossFit-120716

Surprise WOD

Strength:
Snatch Balance Work

WOD:
4 Rounds
400m Run
20 Situps

Rest 1:1 (Rest exactly as long as it took you to complete the round)
Keep a combined total time

Courtesy of Outlaw CrossFit-120713

Strength:
Snatch balance work

WOD:
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 KB Swings
50 Hang Power Clean
25 Pullups

Strength:
Back Squat 3-3-3-3-3
90% of 3RM
Rest exactly 90 seconds between sets

WOD:
30 KB Snatches
Run 800m
30 KB Snatches

(30 per arm)

Strength:
20 Minutes to establish a 1RM Clean and Jerk

WOD:
3 Rounds
20 Power Cleans 95/65
20 HR Pushups


Courtesy of Outlaw CrossFit

Swim WOD

As a team
Run to Jason's
Complete 500m Row Each
Run back to the rectangle pool
Complete 25 Burpees Each
Then complete 40 laps (there and back=1) together

Makeup Day!!!

Strength:
15 Minutes to establish a 1RM Front Squat + Push Jerk

Notes: Clearly the limiting of the is sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used

WOD:
3 Rounds

25 Jumping Squats
25 Push Press-45#
400m Run

Courtesy of The Outlaw Way

Warmup:
3 Rounds
7 Pass Throughs
10 Lunges
7 Pike Pushups
10 Handstand holds
w/ or w/out wall
7 Pullups

Back Squats
8-8-8

"Team America"
100 KB Swings
50 Burpees
30 Toes to Bar
10 Snatches-Any Style
30 Toes to Bar
50 Burpees
100 Alternating Wall Balls



WOD Courtesy of Outlaw Way

Strength:
Sumo Deadlift Highpull
5-5-5


WOD:
5 Rounds
400m Run
30 Thrusters (65/45)

Strength:
Overhead Squat 1-1-1-1-1

WOD:
15 Burpees
1 Air Squat
14 Burpees
2 Air Squat
13 Burpees
3 Air Squat
12 Burpees
4 Air Squat
And so on...until you get to 1 Burpee & 15 Air Squats

Rest Day!!!

Skill Day
Max box jumps
Max broad jumps
L-sits

WOD:
3 Mile Run for Time