9/7/12 Outlaw at AllStar

-Written by KC

I've been sampling a website called the Outlaw Way in my own personal training after my buddy Rick turned me onto it in early summer. After the 2012 CrossFit Open I realised that I was very solid in my bodyweight movements (on all those wods I did very well) but my strength needed a boost(on all the strength bias wods I crashed). The Outlaw Way has proven for me, to increase my strength and I've only been following it for 3-4 months. My back squat & deadlift numbers are up by 20#, C & J up by 15#. I love the programming and have incorporated it a little in our own box programming like we did today. For our competitive athletes it's a true blessing. Thanks to Rudy and the Outlaw Way. 

Workout of the Day

Warm Up:

Dodgeball & Line Drills

Barbell Work:

7 X 1 =1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats -Rest 30 sec. between sets

OR

7 X 1 =1 Hang Power Clean + 1 Power Clean + 2 Push Jerks - Rest 30 sec. between sets.

Conditioning WOD: (courtesy Outlaw Way)

5 Rounds of:

1 min AMRAP of:

5 Over the Box Jumps (30/24)

10 Kettlebell swings (70/55)

5 Over the Box Jumps

5 Thrusters (135/95)

*Rest 1 min. after each round