Modified Outlaw (423)
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:
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”
25x pushup (CrossFit-style)