Crossfit Impulse Adaptation of Outlaw 120813

Dropped into Crossfit Impulse tonight, turns out their "Oly lifting" and "Rx+" classes are based on the day's Outlaw Way programming. Sick. 


BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 80%, then rest 2 minutes and perform 1 rep @ 90% (3 attempts only)
// Worked off 165 1RM, missed 2/14 attempts at 135#, both on the second rep of the min, both due to bar being too far in front on the catch and losing it forward. Went up to 150 on the 90% lift, arguably the best lift of the day. 

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 78%, then rest 2 minutes and perform 1 rep @ 87% (3 attempts only)
// worked off 225 1RM, missed 0/14 attempts at 175#. Nailed 195# on the 87% lift. Holy balls the C&J were so much harder than the snatches. Snatches were by no means easy but they took max 5 seconds of work each minute. C&J took probably 20-25 seconds of work each minute, so the rest was significantly shorter and the weight heavier. 


Conditioning

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

5 rounds + 50 DU and 14 burpees

// Good WOD, pacing was key, as with any metcon. Maybe two guys just beat me to the burpees on the first round but I ended up getting atleast a round to half a round more than them in the end. Interestingly, of the 50 or so people who posted scores on the Outlaw blog only one person beat me on the conditioning WOD, and only by one rep. Obviously my Oly lifting numbers are nowhere close to the top performers. Few people broke 5 rounds, most impressive score I saw came from a guy with 5 + rounds in addition to snatching I think 210 today.  Need to determine the best way for me to maximize relevant strength gains over the next month while maintaining my conditioning level, or atleast not losing too much ground in the conditioning realm.