115, 125, 130, 135, 140, 140, 145

105-115-120-125-125-125-125

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

115lb-115lb-125lb-125lb-135lb-135lb-140lb(PR)

Kg 20-30-30-35-40-45-50

Worked up to 105 lbs X 3 before my form stated to breakdown 😞
Gotta raise these numbers
In 👇👇👇
#Strength #power 

40-45-45-50-55x2-50-50 in kg
88-99-99-110-120x2-110-110 in lbs

M/43/140lb

3 Hang Power Snatch @ 85,95,105,115,115,115,125

95
105
115x4
125

44 / 6’0 / 190

M/37/6'/180#

115/125/135/145/155/160/165
(Tough day at the office. Pleased with today's results.)

Deo gratias

Modified:
--
DB single-arm power snatch, 90'' rest between sets

L/R:  7+7 / 8+8 / 9+9 / 10+10 / 11+11 / 13+13  = 58+58 reps
--
Peace. 

95
95
105
105
110
110
115

65-75-85-95-105-115-120

65#/75/85/95/100/105/110/115

Hang power snatch 

3-65
3-75
3-75
3-75
3-75
3-75
3-75

1000m row then

65, 95, 115, 115, 115, 115, 115
feels like I'm doing it wrong. Will continue to work on mechanics.

Done 1/23. Rxd

115-125-125-125-130-135-135

135 was tough. 

60 kg (132 lbs)

85 lbs 

3 sets at 125lbs
4 sets at 135lbs

SLIPS in between

I done 60kg through the seven sets but minimal rest. Completed the workout in 3mins 31.

40kg

Made the critical error of doing snatch, c&j, pull work yesterday prior to wod… Focus on technique, nice and smooth with a nice pop. Good one today. Now to do some boxing work, then eat something yummy.

Hang PS: 45-55-65-75-85-95-105-115-95-95-95#
Didn't strictly stick to 3 rep scheme, did more (5-7 reps) each set up to 85# to drill the movement more.  Probably tired myself out a bit more than necessary early on as I barely got 115#.  The 3 extra sets at 95# were 4 reps each.  Did SUs and hollow rocks in between sets.

Hang PS (x3)
Rx
95
135
135
155
155
165
170

Son(15)
Rx
45
55
65
75
85
105
125(x2 then fail)

Hang power snatch 3-3-3-3-3-3-3
65-70-75-85-90-95-102.5

75-95-95-115-95 with SLIPS in between 

60-60-60-60-60-60-60 Kg

Struggled in a globo-gym today; bar way too thick with poor spin, and zero chalk. As such, I found myself muscling the bar too much. I did 4 sets at 65kg, but I should be working at 75+, so I instead hit some triples on snatch balance at 80kg, and some press from snatch triples at 30kg. 

5 x 3 @ 95#
m/52/175
Two videos from HQ with Camille and Julie---both slightly different
I focused on bringing bar to just above knees, like the Camille video

Single arm DB hang snatches, reps split evenly between L/R
6 x 35/40/45/50
8 x 50
10 x 50
20 x 50

60-65-70-75-80-85-91kg

Great talk Jesse!  Old power lifter here from the black iron gym days. The programming has definitely changed and we may even see some hybrid CrossFit strength events start popping up for the Clydesdales among us.  I really struggled to transition into CrossFit programming coming from the Louie Simmons style of lifting where we really worked the posterior chain and had to switch to more quad dominant squatting. Overhead movements are difficult due to limited shoulder mobility from all the years of benching.  I am really excited to jump into PowerWod and see if it will help me in the transition. 

Globo wod:  If you are using iron plates today do sets across at a heavy but controllable weight for the triples.  Dumbbells sub single dumbbell hang power snatches 10x3 alternating sides each set.  If you max the available dumbbells do AMRAP sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. A test of jumping/landing ability, a little more emphasis on the jump than land, and adding a stamina dose. Overhead, upright torso

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same format, lighten up the weight and do sets of 10+

BALANCE SCALE
Stick the landing position for 5ish seconds every rep or it doesn't count (means no wobbling/change of bodyweight)

STRENGTH SCALE
Instead of doing 3 consecutive reps, give yourself 1 minute to perform all 3 reps. Setting the weight down is okay.

MY STUFF
Did 4 rounds of 5 hang power snatches at 135 and 400m run

GENERAL FEAR LEVEL: 4