115-120-125-130-135 Rx'd

CFWUx2 10*45dl*2+1cl burgener 10*95*2+1cl 10*135+1cl
135-135-135-135-135

95,105,110,115,120

135, 145, 145, 155, 165

M/34/175/5’7”
165 on all
2 min rest

175-185-195-175-195 Cycled reps with hook regrip on the way down. All sets were very tough. Reluctantly went up on sets 2 and 3. 
Lowering and powering the bar up were easy. Standing up from a squat was hard on reps 4 and 5. Could’ve eaten better today. 


175/41/69”

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

195lb-195lb-195lb-195lb-195lb(4/5)

Felt great about the speed and strong positions.
135-155-165-155-155

135, 155, 170, 175, 190

105-105-105-125-125

60-70-80-90-100 kg

45-95-115-135-155
m-175-34

180 lbs

135-155-165-170-170

Lost grip on 165 after 3rd rep

170 both times were 3-1-1

125-135-145-155-160 Rx

4 min amrap 
27 cal row
27 burpees
27 c2b pull-ups 
4 min rest
4 min amrap 
21 cal row
21 burpees
21 t2b
4 min rest
4 min amrap
15 cal row
15 burpees
15 pull-ups 

Warmup with general moving around after sitting at office.

Buy-in 
DU 30-30-30-30-30

Hang Squat Cleans 5-5-5-5-5 @ 40 kg 
Rest 90 sec between sets.

Really fun workout.

201206

Hang squat clean 5-5-5-5-5 reps
Post loads to comments.

Goal:
135-155-175-200-220

Actual:
135-155-175-200-210 failed on 5th

Subbed:


GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Burgener warm-up with cleans instead

135,145,155,160(3),145. 
Haven’t done these in ages, felt pretty good. 

135-150-165-175-185x2

☆CFHIM - 46/95kg
135-165-195-225-245lbs(4+1)

Hang power cleans. 

135-145-155-160-165#

M/55/185/6’0”

Hang Squat Cleans
5-5-5-5-5
135-145-155-165-175-185-195-200

2 min rest between sets

195-205-215-225-235lbs.

65, 75, 85, 105, 115

135-155-165-170-175

160-170-180-190-205

135-145-155-165-170

M39/6’0”/190

135-155-160-165*-165*

*had to go 3-1-1, then 2-1-1-1

50-55-60-65-70(4 reps only)kgs

44/1.78m/75kg

45-55-65-75-85

155-175-185-195-205 

36/195/5’9/M

95-115-135x2-155

135-155-155-165-165

Limited equipment, so modified to:

WU: 
10 air squats / 
10 OHS w/ pipe 
10 single-arm Db OHS, left arm | 5kg DB
10 single-arm Db OHS, right arm | 5kg DB
10 hang squat cleans | 2*5kg DB

WOD
10 DB hang squat cleans | 2*7,5kg DB
10 DB hang squat cleans | 2*9,5kg DB
10 DB hang squat cleans | 2*9,5kg DB
10 DB hang squat cleans | 2*9,5kg DB
10 DB hang squat cleans | 2*9,5kg DB

ADDITIONAL SETS
10 hang squat clean & press | 2*9,5kg DB
10 hang squat clean & push press | 2*9,5kg DB
10 hang squat clean & push jerk | 2*9,5kg DB
10 hang squat clean & press | 2*9,5kg DB
10 hang squat cleans | 2*9,5kg DB

10 hang squat cleans | 2*5kg DB
10 single-arm Db OHS, left arm | 5kg DB
10 single-arm Db OHS, right arm | 5kg DB
10 OHS w/ pipe 
10 air squats

2 km run before, 7 km run in the morning.

125-135-145-150-155lbs

Hang squat clean 5-5-5-5-5 reps (empty bar)

NOTES:

Just learning this so going with empty bar. Tried loading with 25s, but my form got dangerously sloppy.   Lots of videos out there, but any specific tips on progressing to being able to do this safely are appreciated!

35#/45/55/65/65

155 - 175 - 185 - 195 - 200 (3 reps only)
I enjoyed the snatch version of this WOD (from 5 days ago) much more than this one.
m/52/5'11"/200#	

Rx
65-70-75-80-85

95-115-135(3)lbs 

M/41/185/5'9”

155-165-175-185-195

Warm up that’s it ribs hurt to bad to lift

90-100-110-115-120
Just not "feeling it" today.

M/39/5’10”/195

155-165-175-185-185

No equipement : 78.5 v/85 v/92.5 v/ 96.5 x (3/5)
Belt + knee : 96.5 x (3/5)

https://youtu.be/Jh6ZFAXlEa8

135-155-175-185-190(4)

95 95 95 95 105 
Feeling great today, resetting at high hang each rep and focusing on feeling stable in the catch and generating all around stiffness do develop awareness. 

95-115-135-135-135

First time doing this WOD.  
95-115-135-140-140

First time doing hang squat cleans. Was more focused on form over weight.

#65-75-85-95-95

45-55-65-75-85

WU - 75, 75, 95, 115
Work sets - 125, 135, 145, 155, 165
Finished with 5 quick singles @ 175

174cm/75kg/29age.
：60-70-80-90-100KG.
https://youtu.be/BY8ZsylXVIU

5x95, 5x105, 5x115, 5x125, 5x135

5 rounds of 5 with 2x70#DBs

Deadlift
5 at 145lbs
5 at 165lbs
5 at 185lbs
5 at 195lbs
5 at 215lbs
Squat
5 at 115lbs
5 at 135lbs
5 at 145lbs
5 at 165lbs
5 at 185lbs
2 at 195lbs
1 at 215lbs

Wu: 65#/75/85
Just kept going up by 10#
95/105/115/125/135

So...wasn’t quite sure how to skin this cat given space/equipment limitations. Tried practicing hang squat cleans with resistance bands but it was pretty awkward and somewhat counterproductive because of having to keep the band anchored with my feet. I resorted to 30 minutes of a combination of planking variations, scales, L-sits from the floor, lunges, empty-hand squat cleans, banded high pulls, etc. Not a bad workout considering my predicament, but will be making up this WOD once able to do so.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Hang clean - jumping/landing with a heavy weight, extra emphasis on jumping and the front rack shape

WHAT ABOUT THE FORMAT
Max effort style, so do a set of 5 then rest for a bit - maybe 2 minutes or so - then do another set. This will challenge the stamina of your jumping.

TECHNIQUE SCALE
Same format, make it like 12 reps or so.

CONSISTENCY SCALE
Heaviest 5-rep you can do without setting the bar down/rebound off the thighs. If this is a big limiter, decrease the rest and/or add sets.

INTENSITY SCALE
As is, set the weight down briefly during the sets if grip is a limiting factor.

MY STUFF
I ended up trying a few different versions of yesterday's workout again. I would like to make this up some time I think.

GENERAL FEAR LEVEL: 3