CFWUx2 10*20/40kg*2
60kg 60 65 65 70kg

push jerk 5x3 singles from blocks in kg
85 - 85 - 87,5(2) - 87,5 - 85

155, 175, 185, 190, 200

80kg x 3

Volviendo de una contractura en el hombro. Me sonaron todos los huesos, me hicieron liberacion en los tejidos blandoa y punción seca y hoy es el 2do entrenamiento virtualmente sin dolor. Con más confianza habría seguido subiendo u  poco o repitiendo series de 3. Hoy en vambio después de tocar 80 1 vez, baje a 40kg y busqué ver si podía emcadenar 20 sin dolor. Salió todo bien, esriré despues de hacer algunos clean con mancuernas y db box step. 

185-185-190-190-190

180-180 (no belt, rebound jerks)-185-190-200 (belted, reset most in jerk rack) all with lifting shoes, after bike interval WOD.The last rep at 200 felt surprisingly solid. Even did a pause jerk accidentally when I almost tried to rebound rep 2 and thought better of it in my dip after receiving rep 1. 

A little more lightheaded than usual but all I’ve eaten today was an hour before this. 

E4.5MOM, dumbbells

120, 130, 130, 130, 140(f, 0 reps)

M/26/5'8"/170lb
CrossFit AFK

185lb-185lb-185lb-185lb-185lb(missed last rep) Overall this is wayyy heavier than last time. #crossfitworks Very pleased with how strong I was able to get in just the last couple of years following mainsite. 

185lb-205lbx4

M/29/6’1”/200lbs

M/36/6'/175#

195/225/235/215/220/210
(235 is a 5 lb. PR)

Deo gratias

95-115-135-155-145lbs

Done 5/19.

185 - 190 - 195 - 200 - 205!

PR palooza by 20lbs.

210520 - worked up to 185

Push jerk;
regular warm up then
8 @#65 / 8 @#75 (still warming up) / 4 @#95 / 3 @#105 / 3 @#105 / 3 @#105 / 3 @#105

Push jerks 35 lb
3-3-3-3-3

155-175-185-200-210
Sets of 3 box jumps in between
32"-36"-39"-42"-44"

75-85-95-105-115-125-135# with sub-48sec 250m row in between lifts.

Same as Compare To.  Short on time today just like last time.  Mechanics felt better at 135 than last time.

Push jerk 3,3,3,3,3
175,185,195,205,205

95 lbs | 115 lbs | 125 lbs | 145 lbs | 150 kick a€# pounds, woohoo!

Push Jerk       
5x3
175lbs

210520 135-145-155-165-175

GWU: 2x20 JJ’s/10HighKnees/10Line Jumps (lateral&medial)
3x10 SQT/ 10 Push-ups/ 10 sit-ups/5 Pullups 

SPWU: PVC Push Jerk Prog. ^Wod weight

COOLDOWN: shoulders

175 lbs

Compare to 161121: 180

Today: 135#/145/155/165/175
05202021: up to 165#

90 Kg

Modified, using 2x 12,5 Kg DB and a 2' rest between sets:
--
2 AMRAP sets of DB shoulder press: 14 / 12
2 AMRAP sets of DB push press: 16 / 16
2 AMRAP sets of DB push jerk: 15 / 16
89 reps total 
Compare to was a slightly different format (71 reps)
--
Peace.

Warm up w/ 95, 105, 115 then--
135, 145, 155, 165, 185 as Rx

70-85-98-110-125kg

175/187/197/207/212
M/35/192

75-95-115-135-145-155-160x3 165x1 170 failed x4 Then I got 170x1 PR 

135,145,155,165,175

115-135-145-155-165

210520: 115-135-145-155-165

95-115-135-145-155 (PR)

155-165-175-185-195 (3Rep PR)

30-40-50-60-70

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by long rest. Jumping, core-to-extremity, and overhead position are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
						x
HEAVY

SCALING FOR LIMITING FACTORS
Strength - same format, just to strict press or push press instead. Or hold the overhead landing position for a while each rep
Coordination - same format, but sets of 12+
Flexibility - same format, split jerks instead (if you want to avoid the flexibility)

MY STUFF
Did this two days ago with 165, did the 1-min sprints today

GENERAL FEAR LEVEL: 4

Push jerk 3-3-3-3-3 reps
65-85-102.5-115-125