SLIPS completed. 

65-70-75-80-95-95 Rx'd

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211220/
Practice SLIPS for 20 minutes.
Hang squat snatch 1-1-1-1-1-1 reps
Post loads to comments. /
오늘기록 20-30-40-50kg(x)-50-55kg(x)/
최고기록(42(Korean age 42 Western age 41)/172cm/82kg/171003) 60kg(x)/
월요일 저녁와드

CFWUx2 burgener skilltr 1-5 
95*3 106*3 117*3

105-115-125-135-145-135-150f
compared to 161230
90-110-120-140-115-135-145

52.5. 52.5. 52.5. 52.5. 55. 55kg (last two reps were power and 3s squat). My full snatch pr is 55 but I was happy having done 20m SLIPS and big warm up.

95, 115, 125, 135, 140, 145-fail

Did Juan’s slips warmup as rxd. Man the shoulders were on fire after yesterday but it was a good pump. Getting out of a wall facing handstand was challenging each time! Finally did the left leg scale sequence unbroken round 3 when I took my shoes off. 

135-140-145-140-155-160 did after 1 round of Bryan’s barbell warmup minus the mono structural and mobility/low back activation. Missed at 135 and 140 the first time through so restarted back at 135 and made 6 successful lifts in a row, about 60-120s apart. Every 3 minutes was way too long as I found out the first time through. 

190/40/69”

SLIPS for 20’:
30s on each leg front and back with 30s rest
Lsit from rings 30s on 30s rest (4x)
Handstand hold for 30s, rest 30s (4x)
gymnastic planks 30s on 30s rest (4x)

Hang Squat Snatch:
45lbs bar (5x)
55lbs (5x)
60lbs (5x)
75lbs (3x)
75lbs (3x)
75lbs (3x)

95,105,115,115,125(F),125(F)

✅
115-125-135-145(f)-145-150(f)

M/35/5'10"/190

135-145-155-165-175-185 (PR tie and miracle save)-155

205 

95 lb 

135-140-145-150-155(f)-155(f)

8x45#
5x55#
5x60#
5x65#
5x65#

Double under practice in between sets. Don’t remember the last time I did any sort of snatch with more than the bar (for form’s sake) so I feel pretty good about today. Would have liked to go a little heavier but ran out of time.

65-70-75-80-85-90(fail) kg

First, did this warm-up progression
https://youtu.be/rHcyNZ-ind8
Then worked through the progression on heavy singles up to 135#

SLIPS ✅
Kept it light to work on position & control! 🦶🏽 Barefoot! 45-55-65-75-75-75
And then, some extra reps for form practice! 

Daily, Pre & Post WOD GOWOD Mobility! 

40-40-50-50-50-40

33 / m / 105kg / 178cm

Rx’ed (lbs)
135-155-165-165(f)-155(x2)-165

43kg/43kg/43kg/43kg/44kg/45kg

Scaled
3 RFT
15 push ups 
15 ring dips
1000m row
22.06 min

SLIPS Tabata style
Hang squat snatch 
85-85-95-105-105-105

115-125-130x-130-130x-125-125
Like the last snatch day, body is pretty sore, feels heavy and was definitely sending the bar way put away from my body leading to some misses. 

Very weak on barbell squat snatches. So after SLIPS I did several barbell hang squat snatches up to around 60lbs :( and then I switched to dumbbell snatches and subbed this instead:

For time, 5 rounds of
10 calories on elliptical trainer
10 1-arm hang squat snatches, 31lbs, left
10 1-arm hang squat snatches, 31lbs, right
10 knees to elbows
18:08

I'm considerably more proficient snatching a dumbbell than a barbell.

35/195/5’9/M

165, PR

75, 80, 95, 100, 115, 135 Rx 

SLIPS: Accumulated 4 min scales, 2 min L-sit, 3 min freestanding handstand practice, 3 min planks, and a bunch of stretching.

Hang squat snatch: 145-155(f)-155-165-175(f)-175-185(f)

m/51/5'11"/200#

SLIPS ✔
Hang Squat Snatch
95, 105, 115, 125, 135Fail, 125Fail, 120, 125, 130Fail
130 I got overhead but lose my balance in the squat. 135 I failed in the pull. Did some technique work with the bar.

115-125-125-130-130-135 (pr)

205
205
210
215
220
225
245 (F)
245

Went a little longer lol but 245 is a PR tie. Probably have 250-255 somewhere in the tank

Hang squat snatch 6x2 @ 55 lb., 55, 60, 65, 70, 75. I was able to achieve full depth at 75 lb. unlike my attempt on 191208 with the full squat snatch. I’ll take it!

Hang squat snatch
5-45/ 5-55/ 5-65/ 3-70/ 2-75(PR)/ 80(F x2)

Btwn sets: Scales, planks(various holds, front with shoulder taps, L-sit practice (from ground)
Handstand work & stretching after

I can't find a PR for hang squat snatches so I guess we will call 75# my PR. (80# is my snatch PR)

57,5-60-62,5fail-60fail-60fail-60

M/49/6’6”/205
70#, 75#, 80# x, 75# x, 70#
1 RM = 80#

165 elbow injured

174cm,74kg:(70-75-80-85-87x-87kg)

40-45-50-55-60-65 all in kg 

Globo scale: if you have a barbell and bumper plates do this as Rxed.  If you have a barbell but don't have bumpers build to controllable heavy singles and do them for each of the 5 sets.  If you only have dumbbells today build up until you max out, then do AMRAP sets with the heaviest available dumbbell if you maxed put and do not have any heavier dumbbells. Alternate arms if you are using dumbbells.   Dumbbell hang squat snatches are much more difficult than barbell ones. 

Champions Club Scaling Notes:

RANT
I actually have nothing to rant about, oddly enough. I am surprised.

PURPOSE
get a small dose of fatigue in before hitting a heavy lift

TRAINING SCALE
as is

PRACTICE SCALE
focus on the SLIPS more than the lift. Here's how I see each one helping the snatch:
Scale - arches in the foot
L-sit - pulling from a midline perspective (descent of squat) plus an opportunity to practice good shoulder position while midline is under tension
Inversion (hs descent) - upside down OHS
Plank - rigid midline position while arms are locked out

NEW TO CROSSFIT VERSION
do sets of like 10 or 20 instead of 1's.

GROUP VERSION
as is, just add your choice of SLIPS in between each set

INJURY VERSION
Pick two slips and go back and forth with them for about a half an hour

WARMUP
SLIPS!
Then maybe some PVC OHS

GENERAL FEAR LEVEL: 3

NTENDED STIMULUS
.
Fun day! We have been starting our sessions we SLIPS. That probably has been a very informative and productive experience for you. Let's take advantage that our brains are fresh and today try some higher skills. Adding some dynamicity to your SLIPS will make this very interesting and effective. Dynamicity does not mean we are trying to get a high metabolic stimulus here. Just challenge your positions by adding some transferring between them. This work will prime your brain for the snatches! 

In 191208 we had the opportunity to go for a heavy single Snatch. If you did not do that day, read our post for that and apply it here. If you did, today is contrast day. Look at your notes from that day and choose one technical aspect to focus on today. Get as heavy as you can, and let's see what's the difference between your hang and your full snatch. Commonly, your hang is heavier and more proficient than your full snatch, don't be surprised there. However, if your full is heavier than your hang, that probably means your second pull is a little off. If on 191208 you added reps do the same here. Athletes developing techniques can use our option for snatches and should prioritize the overhead squat archetype.

LIFT HEAVY AND HAVE FUN!

OPTION for SLIPS
3 sets

▶ 3 transfers from Front Scale to Back Scale on each leg*
*hold the scales for 7 seconds
▶ 3 L-sit to handstand tuck hold (arms bent)*
*hold bot positions for 3 seconds
▶ 3 negative handstand push-ups facing the wall*
*finish on a freestanding headstand and hold it for 5 seconds  


OPTION Snatch
Starting with and empty barbell perform:
 
5 Slow Motion Tall Snatches
5 Slow Motion Dip Snatches
5 Slow Motion High Hang Snatches
5 Slow Motion Mid Hang Snatches
5 Slow Motion Hang below the knee

All reps are squat or power, depending on what you are doing today. If your overhead squat position is not solid, then do power snatches and add overhead squats to each rep holding the bottom of the squat for 3 seconds. Go as deep as your mechanics allow, no deeper. 

After you are done with the slow motion, do three more sets increasing in weight while mechanics are fantastic. 

Warm up for 191221:
GENERAL WARM-UP

2 rounds of:
1:00 bike or row, easy pace
10 good mornings with an empty barbell
10 kang squats
5 back squats 
Then,
“Catalyst Superhero Complex” @catalystathletics
3 rounds of:
20-seconds of a Spiderman lunge, per side
10-seconds of a Superman hold

SPECIFIC WARM-UP

Perform all reps with an empty barbell:
10 hang muscle snatches 
10 below-knee muscle snatches 
10 overhead squats 
5 hang squat snatches

Build-up to first working set by doing  5-4-3-1-1 on a 3-minute clock.
> First set should be approx. 80% 1RM.

SLIPS
Scales
EMOM 10 minutes
Minutes 1-5: Front scale, 15-sec per side
Minutes 6-10: Back scale, 15-sec per side

Stretching
EMOM 10 minutes
Minutes 1-6: Alternate sides of couch stretch
Minutes 7-10: Alternate work and rest of a straddle stretch