140430 – Uncle


Modified Outlaw (423)

Barbell Gymnastics

1) EMOM for 3 sets 5x UB Hi-hang snatch. @60%… heavier than last week.

2)Clean from Hi-Blocks (power position… 5-6 plates) 1×3@90%, 1×3@85%(drop each rep easy) rest 90s between

3) Jerk from hi-boxes.  2x 3. AHAP.  Rest while waiting


E90S alt between 1a & 1b

1a) Weighted Box Jumps: 2X10– w/ 2x DB or KB. AHAP.  Try not to leave any DNA on the boxes.

1b) Russian KBS (eye-level only) 2×10 @88/70#.  Yes, I know this is freakin’ heavy.  Attempt it Rx’d first round at least.  the objective is to complete the set UB.  If you HAVE to break, drop the weight the next set… as in go lighter, NOT drop the KB.


3 rounds for time of:

400m run
50x DUers
25x UB Thruster 45/33#

Since we didn’t have time for Outlaw conditioning, come to afternoon class if you can.

CFV Wednesday WOD

Deadlift 3, 3, 3, 1, 1

then “Broken Angie”

4RFT of…

25x pullup

25x pushup (CrossFit-style)

25x situp

25x squats


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