Muscle-135, 155, 165, 165, 170
Power-195, 200, 210, 215, 225
Squat-225, 225, 225, 225, 225

muscle clean 50kg
power clean 85/86kg 
squat clean 86-90-95kg-102kg-102kg 

70-75-75-78-80kg
85-90-95-95-100kg
100-100-103-105-105kg
Rx

M/27/5'8"/170lb
CrossFit AFK

135lb-145lb-155lb-165lb(could be better)-165lb(miss)

165lb-175lb-185lb-195lb-205lb (all pretty good)

205lb-215lb-225lb-235lb(missed twice. Need to drop under.)

155-165-170-175-185
195-210-225-235-225
205-205-205-205-205

Did this as a warmup before “Christine”

modified:
--
DB squat cleans: 
@ 2 x 12,5 kg: 5 x 10 reps
2' rest

DB OHS 
@  7,5 kg: single-arm  10 L + 10 R
@  2 x 5 kg: 10 reps
@  2 x 7,5 kg: 10 reps
@  12,5 kg: single-arm  5 L + 5 R
2' rest
..
Peace.

M/36/6’/180#

Muscle clean: 170/175/180/185/190
Power clean: 215/225/235/240/245f

Deo gratias

65
95
110
Kg

40-55-50 stay on these weights better form

MC: 135-155-175-185-195
PC: 195-205-215-225(F)-215
SC: 135-155-175-185-190

EMOM, dumbbells

70, 80, 90, 100, 100
100, 110, 110, 110, 120
120, 120, 130, 130, 140

Mc 115/125/135/135/135
pc 185/195/205/205/205
sc 205/205/215/215/215

M/30/210
225
315
335

75-85-95-105-115
135-145-155-165-175
175-185-185-185-185

MC up to 135#
PC up to 175#
SqC up to 195#

40-50-50-60-80-90(fail)
60-70-80-90-100-110
60-70-80-90-100-100

MC: 135,185,185,195,205
PC: 225,235,245,245,255
SC: tried and failed at 255 about 6 or 7 times

Son(15)
MC: 95,105,115,135,135
PC: 145,155,155,155,155
SC: 175,175,180(fx3)

MC: 75-85-95-105-115

PC: 135-165-185-205-225

SC: 235-245-255-265-280

had to hurry because I was on my break.
so I did each lift EMOM or E2min. Thank god for CrossFit lol

10 reps each weight, touch and go
MC 65-75-85-95-105#
PC 75-85-95-105-115#
SC 65-75-85-95-105#

Heavy was not happening today, so I would say I checked the box on the weight, but in my opinion you aren't really checking the box any time you are practicing technique - and the technique felt good today.

MC 135, 165, 165, 165, 165
PC 135, 165, 185, 185, 195
SQC 115, 135, 165, 185, 205lbs

Rowed 15:00 min. And light practice on movements, ran out of time today. 

rx
Muscle Clean
95/95/105/105/115 f slight knee bend.  First time for these
Pwr Cln
155/165/185/205(f)/200 Tie PR from 2017
Squat Clean
135/135/155/170/185 (F-just barely) 185--got it:)--I need to find my records, but I think this is close to a pr....
Sorry for the rant, but....185 PC felt really good, wanted to go for 200(to tie pr), but then I was like, why not just go for 205#???
So Risky Business came to mind and some times ya gotta say What the .....
I wasn't really close, but wasn't that far off either.....
Really happy to get the 200#
Thanks for listening Suspects!!

MC 95-105-115-125-135
PC 155-160-165-170-175
SC 185x5

MC 65 kg (143 lbs)
PC 85 kg (183 lbs)
SC 75 kg (165 lbs)

MC: 135-145-150-160F-155-160
PC: 185-205-215F-215(h)-225F-225(h)
SC: 185-195-205-215Fx2

Not sure if I’ve ever done muscle clean before.  It feels strange to pull with the arms at the end, but maybe could have gone more than this if I had figured that technique out.  Power cleans felt heavy, could only get 215 and above from the hang.  At least I was able to get 225 though on a second try.  Squat cleans are just not my jam anymore; not sure what it is, multiple reasons likely, but I’m just not comfortable in that position.  Also felt very fatigued by the time I got there.

49m/5'10"/180

Squat Clean: 75 kgs; 80 kgs; 80 kgs; 85 kgs; 87.5 kgs

MC 80-80-85-85-87.5 Kg
PC 90-90-90-90-90 Kg
SC did 5 sets of 10 at 45 Kg

MC: 65-75-85-95-105
PC: 75-85-95-110-110
SC-95-105-110-120-130

Did Tuesday’s terrible 12 min AMRAP. Results there. 

Ghost. Christine. The Tuesday 12 min. Pukie fest. A nice 3-day cycle for me. Nice programming, HQ. 

Great opportunity to drill each piece! So I kept the bar manageable but still a bit challenging, and did many more reps

Muscle clean
5x 70
3x each 85-95-95-105

Power clean
3x each 105-110-120-120-120

Squat clean
2x each 120-125-135*-135
3x 120
*on toes too early on 1st set 135s; corrected on 2nd set 135s

Muscle clean 1-1-1-1-1 reps
45-65-85-115-125

Power clean 1-1-1-1-1 reps
130-135-140-145-155

Squat clean 1-1-1-1-1 reps
160-166-170-180-192.5

mc 135, 155, 165, 165, 185
PC 165 185 225 225 245
SQ 185 225 245 265 275

MC: 135-145-155-155-160
PC: 185-205-215-220-220F
SC: 195x4- 200

the muscle clean was tough at 155+, want to default to a power clean. 

60/90/85

working on technique in the squat 

175/215/225

Champions Club Scaling Notes

RANT
This is where it's important to understand the sport-specific aspect of CrossFit. In general, there is no difference between a squat snatch and a power snatch, and sometimes we'll land lower than other times. Instead we have to rely on our habits we built up when squatting to carry over here. It's only in the specific world of the weight room that we have those kinds of distinctions.

WORKOUT THEMES
Max output followed by full recovery. Single modality, weightlifting. Jumping, squatting with upright torso, overhead

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Pick snatch (power or squat is same thing) and do sets of 10+ reps, same max effort format

CONSISTENCY SCALE
Stick the landing position for 5 seconds on each lift

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

MY STUFF
Sets of 5 muscle cleans between cleaning stuff, checked the box again

GENERAL FEAR LEVEL: 3