Call Us: (208) 863-4741

Tuesday 120515

15
May

Tuesday 120515

Find 1 rep max
Clean (any style)
Bench press
Overhead squat

The Outlaw Way
We were told about the OW a few weeks back and decided to give it a try. There’s a lot of extra volume and heavy focus on Olympic lifting and the 2012 Regionals. After a few weeks we have chosen to begin posted the OW in both a show of support to the people behind it but also to show you all what our more advanced competitors are doing. This is by no means what we will be doing in our regular classes (for starters they take between 1.5-2.5 hours to complete) although I’m sure elements will drop in here and there cause I love to share the fun 😉
This program isn’t for everyone. And for all intents and purposes it will replace the standard Boise CrossFit WOD programming for those with the time and capacity to do Outlaw. If you have have interest in this please ask your coaches for more info.

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

6 Responses

Leave a Reply