25Oct13: Friday. Snathc, C&J, Squat. You have it all.

BBG

1. 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
2. 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8  Strict GH Raise  – rest 60 sec. 

05Oct12: Friday.

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 120914.

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

(If you have too many at rower do a sub..
Rd 1:   Row 500M
Rd 2:   75 DU
Rd 3:   Run 400M
Rd 4:   Row 500M

Rest 1:1

Midline (if time permits)

5XME L-Sits - rest 60 sec.

28Sep12: Friday BigBoy Pants!

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

Strength

1a) 3XME Bench Press @ 85% of 120905 - rest 75 sec.
1b) 3XME Weighted Strict Pullups @ 75% of 120905 - rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 275/185#
20 Burpees

03Aug12- FRIDAY Back to OUTLAW

I found that typical Crossfit workouts make me sore.  OUTLAW makes me stronger and more tired.....

So here we go.

Strength  

DeadLift 10 x 2.   85% of your heighest weight from Tuesday
Incline Bench 5x5   Heavy, but no missed reps.    Do every other DL set.

Conditioning

7 Min AMRAP

12 Pull ups
12 Pistols
12 HR Push Up

Mid-Line

3 x10  Good Morning
3x20   Unbroken GHD.