Outlaw FS/BS Cycle
1a) 3XME UB C2B Pull-ups – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec. “Elizabeth” 21-15-9 of: Power Cleans 135/95# Dips
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***Using only ONE bar*** 20 Thrusters 95# 20 Sumo deadlift high pull 20 Push press 20 Overhead squats 20 Front squats 4X2+2 Snatch Grip Push Press + OHS @ 90% of max Snatch – rest 60
sec. 4 rounds for calories and reps of: 60 sec ME Row for Cals ME UB C2B Pull-ups Outlaw FS/BS Cycle
4X5/5 Push Press and Pendlay Row– heaviest possible, rest 60 sec Jackie Row 1K 50 Thrusters 45# 30 Pull-ups FS/BS Cycle 94%
5X500m Row Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4. 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
3 rounds for time of: Row 500m 20 Pull-ups 20 OHS 95# A - 4X4 FS @ 80% of 1rm FS – rest 60 sec.
B - 4X10 Strict Pullups – rest 90 sec. 4 rounds of: 10 Shoulder to Overhead 135 20 TTB 50 Double-Unders 4X1 Clean & Jerk 175# – rest 1:30-2:00
1a) 4X3 Clean First Pulls (with 3 count pause at knee) @ 110-120% of 1RM Clean – rest 90 sec. 1b) 4X3 Behind Neck Push Press – heaviest possible, rest 90 sec. 14 Power Snatches 115/75# 14 Step-Down Box Jumps 30/24″ 14 Power Snatches 115/75# 14 Step-Down Box Jumps 30/24″ 7 Strict Pullups – No Kip 7 Power Snatches 115/105# 7 Step-Down Box Jumps 30/24″ 7 Power Snatches 115/105# 7 Step-Down Box Jumps 30/24″ 14 Strict Pullups 1a) 3X5 Strict Press – heaviest possible, rest 60 sec.
1b) 3X5 Bent Over Row – heaviest possible, rest 60 sec. 5 Rounds 250 M Row - Treat like a sprint each time 10 HPC 135/95 5 PP 135/95 Good day to have a rest day. This week has felt heavy but good so far. I told myself at the start of the year I really want to focus on improving my overall strength and capacity to do work. For so long I have made small gains on lifts but this year want to focus on form, and strength as it applies the standard/basic movements of crossfit. Testing my 1 RM back squat tomorrow, and after hitting 300# a couple of months ago and going through the FS/BS cycle with Outlaw I really want to try and reach another 15-20# PR. Looking forward to a good year and really pushing myself to be the best that I can be.
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