150224

This week marks the start of the CrossFit Games Open! If you haven’t registered yet, head over to games.crossfit.com and register under Team Outlaw HQ! We will be doing the workouts every Saturday morning for the next 5 weeks! Game on.

Connectivity:

Seated Hamstring Stretch

2×0:45 Hollow Hold on back
2×0:45 Hollow Hold on Hands

Pull-Up Levers, 3×5 as High as possible with Perfect Form

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

Conditioning:

At a conversational pace or 150BPM –

5 rounds of:

30 Double Unders
10 OHS 95/65#
5/3 Muscle-Ups

150220

BBG:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

14 Split Jumps (each jump counts 1 rep)

Conditioning:

5 Power Cleans 115/75#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 115/75
10 Burpee Box-Jumps 24/20″

4 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″

3 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″

For time. 15 minute time cap.

150218

BBG:

Back Squat (based on 1rm squat): 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 seconds

Conditioning:m

3 rounds for time of:

10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3 rounds for time of:

10 Power Cleans & Push Jerks 115/75#
10 C2B Pull-ups

150217

There will be no 6am class today (Tuesday) because of the snow.  The rest of day will proceed with a regular schedule.  Please make sure you bring shoes to change into to workout!  This will prevent the snow from being dragged into the gym! Stay warm and don’t let the snow win!

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

100 KB Snatches (alternating every 10 reps)

*5 HSPU EMOM*