CFWUx2 10*45dl burgener 10*95dl+1sn*2 106*2
106 117 128
1:46 (fail 1st @128) 1:35 1:38 1:37 1:34
1 bar adding plates, -10 from stopwatch for 1st setup, etc.

20m AMRAP 7R + 20 DU
x20 DU
x5 snatch adding 2.5kg every round from 25kg to 40kg

squat snatches, 1 barbell. 95-105-115 1:16, 95-105-115 1:11, 105-115-125 1:39, 105-115-125 1:30, 105-115-125 1:26

105-110-115 :45-:50 (forgot to look)
115-120-125 :38? Forgot again
125-130-135 :43? There’s a trend here...
135-140-145 :45-:50 🤦🏻‍♂️🤷🏻‍♂️
145-150-155 :60 finally looked at the clock! 
This was e4m, adding plates to a single bar, and the last round consisted of barely saved power snatches plus an overhead squat on each rep. Legs felt good today but a bit out of juice maybe. 

178/41/69”

One squat snatch very :90
95/105/115/125/135/145/155/165/175

3 rounds x 60-70-80 kg

Warm-up

Cat Cow x10
Archer Squat x10
Spider-Man lunge with reach x10
Squat with reach x10
Jefferson Curl 5lbx5
Shoulder Circles x10
Passive active hang x10
Back Bridge x10
Pigeon 30sec ea
Log Roll x10

30s Samson Stretch
10 Therapy Squats
10 Abmat Sit-ups
10 Back Extensions
10 Dips
10 Pull-ups

30s Samson Stretch
10 Overhead Squats
10 GHD Sit-ups
10 Back Extensions
10 Kipping Dips
10 Kipping Pull-ups

Practice Skill
Handstand walking
		Nose to wall 30sec hold x2
		Handstand Rock
		Hand Lifts/Shoulder Taps
		Walk Aways
		Assisted Handstand Walk

5 rounds, each for time and load of:
1 snatch
1 snatch, adding 5-10 pounds
1 snatch, adding 5-10 more pounds
Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.
Post loads and time for each round to comments.

95-100-105 (34s)
Rest plate change (4:31)
110-115-120 (36s)
Rest plate change (6:11)
125-130-135 (43)
Rest plate change (4:52)
140-145-150 (53)
Rest plate change (5:51)
155(f)-160-165 (dnf)

Cool Down
Run 3 laps
Static stretch

I didn't want to waste time changing plates. Subbed left/right 1-arm dumbbell squat snatches (3+3 snatches / rd):

1 arm dumbbell squat snatch (lbs)
23-28-31 in 28s
33-38-41 in 33s
43-48-51 in 42s

I wanted to keep the weight achievable, but I should have gone a little higher. With so few snatches, it was easy to keep moving fast.

65 75 80
75 85 90
80 90 95
85 95 105
95 105 115

AFAP

JonNYC

M/25/5'8"/160lb
CrossFit AFK

65-75-85 - 19 seconds
85-95-105 - 22 seconds
105-115-125 - 28 seconds
125-135-145(miss) - 40 seconds

decided to just do a 5x3 power snatch

135-140-145-150-155 (2 attempts, could only get 2 reps each attempt)

The good news is those are 2 and 3 rep PRs for me!

Was not feeling it so I got some strange implements of varying weights and did a 15 clean medley going up the weights took me 2:57 in total. Started on a 13lb wall ball and went up to two 79lb dumbbells with some bars, axle bars, sandbags, and other stuff mixed in for shit and giggles 

My workout was just squat snatch 3-3-3-3-3

115-125-135-145-155

45 55 65 :58 
45 55 65 :57 
55 65 75 :1:07 
65 75 85 1:15
65 75 85 1:13 switched weights each rep 

135-140-145        (0:29, no misses) 
145-150-155        (1:27, 2 misses at 155)
145-150-155        (0:58, 1 miss at 150)
155-160-165        (DNF, 2 misses at 155, 3 misses at 160, 3 misses at 165; clock was 2:57 after hit 160)
150-155-160        (2:19, 1 miss at 150, 2 misses at 160)

Suboptimal warmup led to crappy bottom position and that is no bueno for snatches.  Did first set as power, then went to squat snatches.  My struggles there led me to move more back to powers for the last couple rounds.  My form got better as I went on, another indication of not enough warmup.  Last round my pulls from the ground felt really good; receiving position still suspect.

47m/5'10"/180

Rx’d w/ weight changes (1 barbell)

45, 55, 60- :56
65, 75, 80- :37
85, 95, 100-: 1:11
105, 110, 115(F): 1:30
115, 120, 125(F): 157

45/55/65
55/65/75
65/75/85
75/85/95 (no rep 95)
75/85/95 (No rep 95)

about 45 second breaks
95 felt heavy yesterday, couldn’t quite seem to get under the bar

95, 105, 115
105, 115, 125
115, 125, 135
125, 135, 145
135, 145, 165
Roughly 45 sec. Per 

R1: 115-120-125lbs 0:47
R2: 125-130-135lbs 0:51
R3: 135-140-145lbs 3:01
R4: 135-140-145lbs 1:12
R5: 145-150-155lbs 1:52

Round 3 I failed at 140 twice before getting it. That's why I did round 4 at the same weight.

5 reps with 45lb bar - need lots of work on overhead squat part

Round 1:   155-160-165lbs. = :31
Round 2:   165-170-175lbs. = :43
Round 3:   175-180-185lbs. = :50
Round 4:   185-190-195lbs. = :53
Round 5:   195-200-205lbs. = 1:36

Spent 45 min learning to snatch and trying to figure it out. Ended at just 95 lbs. 115lbs is close, just not today

Squat snatch (one barbell):
135-145-155 in :56
140-150-160 in 1:35
145-155-165 in 1:49
150-160-170 in 1:52
155-165-175 in 1:50
That was fun!
m/52/5'11"/200#

45#/50/55 -1:02
55/60/65 - 0:57
65/70/75 - 1:06
65/70/75 - 0:56
75(f)/70/75 - 1:28

Did speed ladder had to change weights in-between.
1...65#/70/75 - 1:02
2...80/85/90 - 1:53
3...95/100/105 - 2:04
4...110/115/120 - 2:31
5...fail @ 125

3 rounds Isabel

@47kg 3'14"
@47kg 3'19"
@42kg 2'57"

5min rest between each

Sort of followed Chris' Technique scale: AMRAP 20min, 15 snatch, 200 meter run.
Went a little slower than needed and completed 3 rnds and change at 65# for rnd 1 and 75# for rnds 2 and 3.
I did a lot of PVC and empty bar work as part of the warmup paying attention to points Coach Burgener talked about, and focused on the same for each rep of the AMRAP.

I will give the Rx'd format a try another day.

Snatch Speed Triple (similar)
5 rounds, each for time and load of:
1 snatch
1 snatch, adding 5-10 pounds
1 snatch, adding 5-10 more pounds
Rd 1 35-45-50 :56
Rd 2 55-60-65 1:05
Rd 3 70-75-80 1:15
Rd 4 85-90-95 1:20
Rd 5 100-107.5-117.5 1:30

5 x 75-85-95 lbs. Power Snatch
1:24, 1:22, 1:13, 1:06, 0:57

Chris’s technique scale 
AMRAP 20 Minutes of: 
15 snatch 80lbs (power snatch)
200m run

7 rounds + 4 snatch (power snatch)

45#, 50, 55
55, 60, 65
65, 70, 75 (same weights twice)
75, 80, 85 (F), 75
All squat snatches

1:70-72-74KG.(57'')
2:77-79-81KG.(1'19'')
3:83-86-88KG.(1'36'')
https://youtu.be/hZKAlGE87yM

Champions Club Scaling Notes

RANT
My first impression when I saw this was "this is effing dumb." The main reason I said this was because it took me like 4 times reading it through to understand what to do. Once I got past that, though, I actually really like this format. It gives us a lot of room to play around and scale. So no, it is not dumb. The opposite, in fact. Also, if they don't have a 1-on-1 basketball tournament as one of the Games events I'm gonna be pissed.

WHAT ABOUT THE MOVEMENT
Snatch - jumping with a heavy weight to a large range of motion, also with a ton of strategy involved

WHAT ABOUT THE FORMAT
Boz does it again.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
15 snatches
Run 200 meters

CONSISTENCY SCALE
3 rounds of Isabel (30 snatches)
Rest as needed between rounds
Scale the weight down big time!

INTENSITY SCALE
5 rounds, each for time of:
3 heavy snatches (add reps if going light)
Sprint 100 meters
*rest as needed between rounds

MY STUFF
I used 135, 145, and 155 lbs. and did 3 reps instead of 1 rep. Best time was 1:29, then on the last two rounds I played around with a different format.

GENERAL FEAR LEVEL: 5