CFWUx2 10*45+5cj*2 10*95+3cj*2
106 117 128 139 150

worked up to 205 for 3...not touch and go

225lbs across
*Completed a set every 3:00 for 15:00

August 23rd, 2021

wu: bike, pvc, burgner drills
skill: extended upload session with light weights

wod: 	clean and push jerk
				      5x3 contiguous singles (= dropping the weight, next rep immediately after)
		   70-70-72-72-72 kg

post: external shoulder rotation accessory, ski, bike, stretch

175-180-180-185-185
All tng and as follows except 1 accidental drop after the first rep at 185: power clean+power jerk+squat clean+power jerk+power clean+split jerk. Belted at 185. 
Forgot shoes until 185 also. Legs tired from yesterday but not very sore (glutes a little). 

182/42/176cm

115/115/145/165/195lbs 

185
185
205
215
225 for 2, third failed at jerk 

Rx Male 23y 175cm 83kg

M/25/5'8"/155lb
CrossFit AFK

165lb-165lb-165lb-165lb-165lb

55-65-75-85-90

F/24/5’5/140
CrossFit AFK

135-155-175-180-185

135
145
155
165
175

42 / 6’0 / 190

M/35/6'/175#

155/175/190/205/215(f2)/185

Power cleans and push jerks
(Legs are smoked from lunge/run yesterday)

135-145-155-165-175

135-155-175-195-195

115-135-165-185-205

205 was a new PR squat clean couldn't jerk it though. everything else was do able. 

In KG - 80-90-100-106-110

Same as compare to - practice day for technique.  Only difference is that I had to go even lighter due to equipment limitations.  Felt good though.
Lots of reps of squat clean and split jerk 45-95#.

Completed 7/15 evening. 

155 - 170 - 185 - 195 - 195

All power cleans. Started with push press, some push jerks, mostly split jerks. 195 was tough, especially on that 3rd rep each time.

95lbs, 135lbsx2, 145lbs, 155lbs

40kg x 3 / 50kg x 3 / 60kg x 3 
70kg x 3 / 75kg x 3 / 80kg x 3

：60-70-80-90-100kg.
https://youtu.be/V8W5JbFRqYE

First session back from 1 month without training, still social distancing. 
40KG, 43KG, 45KG, 48KG, 50KG. 

Form drill 15#/25/25/35/35
Notes to self:  Struggled getting the lift rhythm back.  Shoulder & knee grumbled but was ok.  Need to build up strength.

155#-185#-205#-225#-245#

Squat clean and push jerk. 

125/135/145/155/160 last 2 reps were ugly..  tied 3 rep PR.. I guess.

modified (shoulder does not like lowering a barbell from over head) 

~6 rounds of:
12 c&j w/ 60lb db alternating arms every 3
30 sec v sit
30 sec plank

good

SLIPS
C&J 115, 135, 145, 155, 165LBS

4/1/20 got up to 150#
9/14/20: up to 170#
Today: 135#/155/165/175/185(f)

This is what inclusiveness is all about. Well done everyone 👍

Modified / scaled to match available equipment and overall fatigue from yesterday: 
--
5 sets of 20 DB power clean & press | 2x 9,5 kg DBs
2'30'' rest between sets
--
5 km easy run during lunch break, just before DOMS set in 😫

MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
4R

지금 가고 있는 이길을 포기하지않게 해주소서

175 - 185 - 195 - 205 - 215
m/53/5'11"/200#	

squat cleans and split jerks

125-130-132-135-140

65-65-65-70-70 all tng

M/46/6'2"/180#

5x3 DxKB clean and jerks
58/62/64.5/67/69.5#

185/195/205/215/225

Great tips! Merci! 👍

Kept it super-light. I'm very fatigued in the hips/quads/glutes from yesterday's lunge-athon.
100-105-110-115-120
Per the video suggestion, many of these were push-presses to get around the quad fatigue. I think I need a rest day.

75/85/95/100/105

Clean and jerk 3-3-3-3-3 reps
115-132.5-142.5-152.5-167.5

We are so proud of our Bex!  She works incredibly hard and is always positive and enthusiastic!  She's a pleasure and a joy to coach! This is lovely to read. 

Champions Club Scaling Notes

RANT
I am still FREAKING SORE!! My legs! Sore in my legs and butt!

WORKOUT THEMES
A high output followed by a long rest. Jumping with heavy weight, stamina being a little bit of a factor.

MAIN DECISION
Is my technique good enough to do both clean and jerk at heavy weight, or should I stick with one of the movements?

TECHNIQUE SCALE
Same format, pick one of the movements, not both.

CONSISTENCY SCALE
As is, just keep reps touch-and-go with no reset.

INTENSITY SCALE
Do a short sprint or burpee set before each set of lifts to make a lighter weight feel heavier.

INJURY SCALE
Upper-body - 5 rounds of: sprint 200 meters, 8 dumbbell clean and jerks (alternating feet on the split), rest as needed between rounds
Lower-body - AMRAP in 20 minutes of: 10 step-ups, 20 dumbbell strict press, 30-sec. hollow body hold

MY STUFF
Did sets of 135 and practiced a push jerk, which I don't normally do but am getting more comfortable with.

GENERAL FEAR LEVEL: 4