CFWUx2 10*45+1msn,psn,sqsn*2 10*75+1...*2
95-95-95-95-95
117-117-117-117-117
128(f)-122.5-122.5-122.5-122.5-122.5

bike, slihps, crawl
snatch drills

5x1 msn 45-45-47,5-47,5-50 (new personal best +5) kg
5x1 psn 55-60-62,5-65-67,5 (npb +2,5)
5x1 sqsn 65(x)-65-67,5 (npb +7,5)-70(x)-70(x)

accessory, crosser, bike [need to stretch more ofter again]

MS
Bray-35,45,55,65,75
Me-95,115,125,130,135

PS
Bray-65,75,85-fail,75-fail,75-fail
Me-145,150,155,160,165

SS
Bray-45,45,45,45,45
Me-135,135,135-fail,135,135

Muscle snatch 1-1-1-1-1 reps   30-35-40-45-50

Power snatch 1-1-1-1-1 reps     40-45-47.5-47.5-47.5-

Squat snatch 1-1-1-1-1 reps      40-42.5-45-47.5-50                                 

dumbbells, every 30 seconds, each set is 1 RH and 1 LH

35, 40, 45, 50, 55, 
55, 60, 65, 65, 65,
65, 65, 70, 70, 75

50 kg muscle
65 kg power
75 kg squat

3/23/21: up to 95#/115/115
Today: tuckered out after a shoulder press 531 + clean wod makeup...
MSn: up to 110
PSn: up to 130
SqSn: up to 95

MS:30-40-50-52,5-55
PS:50-55-60-65x-62,5
SS:20-30-40-50-50

https://youtu.be/-BvV1xgu2-c

M/26/5'8"/160lb
CrossFit AFK

115lb-115lb-115lb-115lb-115lb
125lb-125lb-125lb-135lb-135lb
135lb-135lb-135lb-135lb-135lb

(Successful lifting day, the weather was warm so I lifted outside. Lifted more than last time this was programmed but not all time.  Sometimes I wonder how many times do I have to snatch 135 before I can snatch 145 or 155 :P Still sore from 22.3 and those 400-meter runs were not helpful. #offthecarbsoffthecouch )

MS: 65-75-80-85-90
PS: 95-100-105-110-115
SS: 95-95-105-110-110
SS were more of a power snatch + ohs

Muscle snatch 1-1-1-1-1 reps
56KG v
60kg v
65kg v
71kg x
71kg x

Power snatch 1-1-1-1-1 reps
70kg v
77.5kg v
82kg x
82kg x
82kg x

Squat snatch 1-1-1-1-1 reps
70.5kg v
75.5kg v
80.5kg v
85.5kg v
90.5kg v

https://youtu.be/j3neah2l0bI

Muscle Snatch: 65, 75, 85, 95, 105
Power Snatch: 75, 85, 95, 105, 115
Squat Snatch:  All sets at 55 follow by body weight.  Not enough flexibility to complete the move.

Muscle: 105-115-125-130-135
Power: 145-150-155-160-165
Squat: 145-150-155-160-165
m/53/5'11"/190#	

Modified, using 12,5 kg DB, and single-arm reps throughout
--
6x 10 muscle snatch (L/R)
6x 10 shoulder press (L/R)
6x 10 overhead squat (L/R)
Did this for time, and it took me 21'48''
--
Peace.

65-65-75-80-85
135-155-165 (f) 
185 (F) attempted 3 times so tired then did open workout 22.3

wife
65-65-65-75-85
85-75-75-75-75
65-65-65-65-65

then did open workout 22.3

Muscle snatch 1-1-1-1-1 reps
75-80-85-90-95
Power snatch 1-1-1-1-1 reps
100-105-110-115-120
Squat snatch 1-1-1-1-1 reps
100-105-110-115-120

M/49/5'7"/170#

Muscle Snatch: 135,155,165,175,185
Power Snatch: 185, 185, 190, 195(f), "
Squat Snatch: kept practicing at 155, had difficulty catching low enough

M/30s/225lbs

MS 115, 125, 125, 135, 135
PS 135, 135, 145, 145, 145
SS 125, 145, 145, 155, 155

Ms:
65(5x) - 65(5x) - 75(5x) - 85(3x) - 85(3x)
ps:
75(3x) - 85(3x) - 95 f - 85(2x) - 85(2x)
ss:
45(5x) - 65(5x) - 75(3x) - 85(2x) - 85(2x)

MS: 95-105-115-125-125
PS: 115-125-135-140(f)-120
SS: 75-85-95-105(f)-105

115-135-145-145-155
95-115-125-135-145
65-75-85-95-105

MS - 105 - 110 (PR) - 110 - 115 (PR) - 115
PS - 125 - 135 - 135 - 140 - 140
SS - 115 - 115 - 120 (PR) - 120 - 125 (PR)

210324: 
MS - 75-80-95-100-105
PS - 115-120-125-130-130
SS - 95-95-100-110-115


PR'in it up this week! Feeling good! Bring on the DU/BMU/T2B complex that I am sure is coming in 22.3 to knock me down a few pegs! 

Muscle
55x5-60x5-65x5-75x5-80x5-85x2
Power
85x3-95x3–105f-75-75-75
Squat
75x25-85x3-95x3

Wore my shoulders out on muscle snatch. Need to work on not rushing the second pull.  

Practiced all. topped out at 115 

65-95-95-115-115
115-125-130-135-145
15————-for all

MS:65-75-85-95-105
PS: 115-125-135-150F-145F
SS: 65-754-85-95-105

Always leaving out us 'split snatchers' :-(  

Practiced the moves. OHS is my kryptonite, severely limiting SS.

Muscle Snatch:
5x 65lb, 75lb
3x 85lb, 95lb, 100lb

Power Snatch:
4x 75lb, 85lb
3x 95lb, 105lb
1x 110lb

Squat Snatch:
2x 45-55-65-75lb
3 attempts at 85lb: 1 was ok, but the other 2, I got into the squat but couldn't stand up

M, 43, 172 cm, 72 kg
Muscle Snatch
20-25-30-30-35
Power Snatch
30-30-35-35-40
Squat Snatch
30-30-35-35-35

Muscle Snatch 
30-35-40-45-50
Power Snatch 
50-50-55-55-60
Squat Snatch
50-55-60(f)-60-60(f)

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-07:02

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Strength and balance are the main factors. Coordination also. Jumping with heavy weight and upright torso are also themes.

ASSUMED
You have enough mobility to make a squat snatch look different than a power snatch

MAIN DECISION
All 3 or focus on 1?

TECHNIQUE SCALE
Pick one, normal max effort format with more reps on each set

CONSISTENCY SCALE
Same as technique, but spend a lot of time holding the bottom position on each rep

INTENSITY SCALE
Do a short sprint or burpee set before each lift

MY STUFF
Just did snatch, and ended up hitting 180, with is a pr.

GENERAL FEAR LEVEL: 3

March 23rd, 2021 at 5:31 am
Commented on: 210323
Muscle snatch 1-1-1-1-1 reps
65-80-95-117.5-127.5
Power snatch 1-1-1-1-1 reps
75-85-95-135-140
Squat snatch 1-1-1-1-1 reps
35-50-70-80-95

Muscle snatch 1-1-1-1-1 reps
65-85-105-115-125
Power snatch 1-1-1-1-1 reps
65-85-105-120-130
Squat snatch 1-1-1-1-1 reps
65-75-85-100-115