These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪

00:00-15:00 Free handstand practice
15:00-30:00 1rm power snatch 85kg

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165 lbs. power snatch

M/27/5'8"/175lb
CrossFit AFK

Built up to 155lb

Got up to 175 on the power snatch. Failed twice at 180lbs. Snatches felt great. 

After doing 15 EMOM of 1 press to handstand attempt. Got 8-9 reps, some on floor. some on parallelettes. Most with a free-handstand and lowering with control. 
Left shoulder felt weird on these today. The usual medial epicondyle irritation was mediated with the parallelettes. 

165lb

95x3
105-115-125-135-145 (failed 4x then got the 5th)

44 / 6’0 / 190

55kg

15min handstand walk practice

15 min 1RMSnatch
65,65,85,85,105,125,125lbs
Failed 135lbs

Quite uncomfortable with heavy snatches. 

Box Press to Handstand Drill

185 lbs Power Snatch

36 years / 180 lbs BW

175 lbs Power Snatch

190lb Power Snatch - Pull off ground felt good, but should have stayed in my heels longer & ended up chasing it forward. 

Push 2 press is way hard...upt to 125 power sn

M/37/6'/178#

Power snatch singles up to 175 lb.

Deo gratias

2 strict (tight legs) press to Handstand 
And 11 straddle press to Handstand 

All on the floor of course 

Juste before a 20min tuck planche training 

Snatch 70kg 

https://youtube.com/shorts/dF9H1z2S1lA?feature=share my Press to Ha dstand y my PR on the 1 Piwer Snatch Max: https://youtube.com/shorts/49iRkPryNaU?feature=share

Modified:
--

For 15 minutes:
Accumulated 7 minutes of wall-facing handstand hold, equal rest (2' + 2' + 1'30'' + 1' + 30'')
Then,

DB single-arm power snatch for 3 minutes on, 2 minutes off, for 3 rounds. 

@ 10, 5 kg: 20 L + 20 R (15+5)
@ 12, 5 kg: 20 L + 20 R (10+10)
@ 15 kg: 15  L + 15 R (5+5+5)
--
Peace.

M/48/5'8/#215

compression drill + frog stand

#165

M/39/72”/170

spent 15 working on free standing handstands. Got a lot of work to do here. Built up to heavy single power snatches at 75kg. 

15min Press to HS practice…or trying to practice.. definitely want to master this skill

15min PSN up to 145lbs

Worked up to 135lb shoulder press, hit 155lb power snatch. 

130 snatch 

Not very successful on the press to HS. Used a 30" box but couldn't quite make it work. Played with power snatches topped out at 195lbs, my son(15) at 135lbs(PR)

Worked on kicking into handstand hold
110lb power snatch

15min Box Pike Handstand Practice
15min Power Snatch mechanics focus up to 85lbs 

Mostly press to falling over...
did drills on the plates, on the ground, against the wall and just regular handstands.
Maybe one day but not today.

Power snatch up to 145lbs

Press to handstand drills from 75 cm (30 in) box height up to 30 cm (12 in).

60 kg (132 lbs) Power Snatch.

ENDURANCE
TABATA  mountain climbers
TABATA V-Ups/Sit-Ups
10' Double Unders Excercises

WOD
15' PRESS TO HAND STAND. not able to maintain the handstand alone but raising the legs totally vertical, then one step and rotating the body to one side and lowering the legs. I felt comfortable and happy with the progress.
Wife: 1st time hold hand stand with help :)
15' power snatch. Started with PVC pipe following the skill and raising the weight. 
Final weight: 60kg (132 lb) - also happy with the progress
Wife: 25kg

POST WOD
RING Excercises keeping pull ups trying the switch to muscle up 

M42/82kg/183

15 minutes to drill the press to handstand

Went to #135 Power Snatch

Afternoon 2 hours yard work then 23 miles running and biking maybe a little more 

Power Snatch (15 minutes)
5-65
5-85
3-90
3-95
3-95
1-95
1-100
1-100

Hotel gym, no barbells, limited HS options. Subbed:
"DB Grace" 30x dumbbell hang squat clean & jerk, 2x35lbs DBs - 3:37
- rest 2~3 mins -
"1-arm Isabel" 30x 1-arm dumbbell hang power snatch, 35lb DB (15L then 15R) - 1:08

Did our Bullet Proof workout first then practiced HS holds and drilled Power Snatch technique afterwards (lots of reps at a light 65# with a pause in the catch).

230414 Bullet Proof
14 minute AMRAP
10 KBS (53# KB)
12 Wall ball side toss, 6 each side (14#)
10 Box step-ups (20")
7 Hand release push-ups
200m run
6 rounds at the buzzer
Rest 3 minutes
8 rounds for time
6 Burpees
8 Broad jumps
6 Pull-ups
16 Steps walking lunge
12:53

I need a spotter to practice the press to handstand - even the plate drill.  I did try some controlled lowering from the HS, back to wall.  Left elbow held up pretty well this morning so maybe I am actually on the mend.

15 minutes to drill the press to handstand
Then, skills practice 
15 minutes to build to a heavy single power snatch
125 lbs

15 min of 
Single arm DB snatch
Double arm DB power 'snatch' (more like a power clean to overhead)
25/35/40/45/50#

15 min of handstand presses
3 x bent/bent/bent presses
2 bent/bent/straight

https://www.crossfit.com/essentials/presses-to-handstands

F/35
10min to practice:
Crossover double-unders
-these went good today, new pr 47unbroken! ;) 

15min to practise:
handstand to press from the floor 
handstand to press from the parallettes 
-surprised this was actually easier from the parallettes, just after getting rid of the fear of being so high. Managed to bring these controlled down as well. Very Happy for the new skill!

15min to build up to heavy power snatch
165lbs (75kg) which equals my personal best :)
…tried 170lbs and with that my day included one beautiful full snatch. Good day in all!

used as a warmup more than a workout. 

practiced kick up handstands, need a spotter to try press to handstand. 

140lbs on power snatch. Not tying a PR today. Completed 230414 after. 

15 minutes to drill the press to handstand
nice for my ages to try this 
15 minutes to build to a heavy single power snatch very nice 40kg and pratica for cleaning mechanic 

Globo wod: press to handstand work as rxed.  If your globo has a tumbling or gymnastics area use it today. Scales or substitutions include handstand holds and HSPU work, or heavy dumbbell overhead holds for 15 minutes.  Snatches, if you are using iron plates today work up to a heavy but controllable single. Dumbbell sub is to work to a heavy dumbbell power snatch each arm. If you max the available dumbbells do AMRAP sets, or consider doing dumbbell squat snatches today if you know you will max out the available dumbbells. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
For quality. High output followed by shorter than usual rest. Stamina and recovery playing a factor in our strength and power. Pulling from the hips, balance overhead, pushing with the shoulders, jumping, core to extremity, same stuff as every functional movement, really.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
										x
HEAVY

ENDURANCE SCALE
For the power snatch section, go 3 minutes on, 2 minutes off for 3 rounds. Lower weight just a bit and go for max reps.

STAMINA SCALE
Spend 30 minutes doing a good press to handstand attempt then immediately go into a heavy snatch or two on fried shoulders

BALANCE SCALE
As is, but hold the landing of the snatch until your feet stay completely still for 5 straight seconds

MY STUFF
Did the snatches at 155 then lowered down to 135 for full squat. Didn't do press to handstand, to my own detriment.

GENERAL FEAR LEVEL: 5

7.10