65-65-65-65-65-65-65-75-75

95, 95, 100, 115, 115, 115, 125, 130, 135

M/5'8"/27/180lb
CrossFit AFK

95lb-105lb-115lb-115lb-125lb-135lb-135lb-145lb-155lb (entire upperback is hammered from the Deadlift/Wall-walk couplet. Snatches otherwise felt good.)

GWU (10-minutes)
PVC warm-up
passthroughs - twist - front rack stretch - leg swings - slow overhead squats
Then 2 rounds
20 jumping Jack's
3 vertical jump to broad jump
20 jumping Jack's
3 kettlebell Windmills, each side
-wrist stretch if finished early
Then,
Burgener Warm-up
jump and shrug - jump and high pull - muscle snatch - footwork landings with bar overhead

SWU (10-minutes)
Continue to drill the snatch with a PVC
Hang Squat Snatch - footwork
Hang Squat Snatch - knees out
Hang Squat Snatch - bar close

BU (8-minutes)
5' to 6' EMOM
2 light hang squat snatch (75/55lb max)
On rep 1 Deadlift pause at mid-thigh / on rep two pause at Hang  (always pause at the Hang, up or down)
-use this section to build speed and find a focus or two for todays workout. 

WOD (32-minutes)
Lift a lot of weight. 
Go under the bar.
Do a set every 3:30

CD (3-minutes)
Elevated Pigeon Stretch, front middle and side twist 20-sec each way

HangPowerSnatch + 1 OverheadSquat
3-3-3-2-2-2-1-1-1
45,65,85,95,105,115,125(X),125,135(X)

20.5-25.5-30.5(f)-30.5(f)-30.5(f)-30.5-35.5(f)-35.5(f)-35.5(f)

Not happy at all. Very poor today

RX at the home gym. Completed 8/19. 

x3 - 95lbs
x2 - 105-110-115
x1 - 125-135-145x-145

Build-up to 71kg

Modified to single-arm DB OHS
--
@ 7,5 kg : 5-5 / 5-5 / 5-5 / 
@ 8 kg : 5-5 / 5-5 
@ 10,5 kg : 5-5 / 5-5 
@ 12,5 kg : 5-5 / 5-5 
@ 15 kg : 5-5
--
Peace.

M/33/6'15"/225lbs

Hang Squat Snatch. Weight in lbs.
3 at 130/ 130/ 130
2 at 155/ 155/ 165
1 at 175/ 190/ 200f/ 190

3: 63-63-68
2: 73-73-78
1: 83-83-83

M/37/5’/178#

115/125/135
145/155/165
170/175(f)/180

Deo gratias

5-10-15-20-25kg

Hang squat snatch 
3-65
3-65
3-65
2-70
2-70
2-75
1-75 
1-75
1-75

On a pulley machine
140 lbs (64 kg)

125 x 3
135 x 3
145 x 3
150 x 2
155 x 2
160 x 2
165 x 1
175 x 1
185 x 1

woof

M/44/140lbs 

Hang Squat Snatch - RX
3x3 - 95, 105, 105
3x2 - 115, 125, 127.5
3x1 - 135, 135, 140

Did a different workout with my members:
muscle snatch 1-1-1-1-1(115-125-135-135-140)
power snatch 1-1-1-1-1(145-150-150-155-155)
squat snatch 1-1-1-1-1(135-135-135-135-145)

Worked to 165. Felt good. 

3x3 40kg / 3x2 50kg / 3x1 55kg

95-115-135-145-155-165-175-185-185-185

It’s been a bit so this felt GREAT!!
55-65-75 x3
80-85-90 x2
95 no rep- 95 no rep- 95 yay!!

Beginner. In kilos
15, 17, 20
21, 22, 20
15, 15, 15. 

115/115/135/145/155/165/170/175/180

65, 65, 65, 75, 75, 75, 85, 85, 85

135-135-135-155-155-155-175-185*-185*

*denotes a PR.

This helped me better get the feel of the timing on the hip explosion.
Triples were 25 lb (yes, total weight), doubles 35 lb, singles 40 lb - had to do the last rep as a tall snatch, then overhead snatch.

Beginner: 45-90lbs. 1k run 5:16

Hang squat cleans, built to 150

65/65/75
85/95/100
115 F/115/120 F/120 knew I could get 120....
m/53/175

55-55-55# X3reps
65-65-65# X2 reps
75-75-75# X1 rep

115-135-155
165-170-175
185-195-200

3-135lb 2-165lb 1-195lb CFHIM

https://youtube.com/shorts/dE_EUIizv6o
On my third Training on Wednesday august 16 at night
WOD CrossFit.com 230816
Hang Squat Snatch 3-3-3-2-2-2-1-1-1 reps
I lifted 47, 57, 67, 72, 77, 82, 87,92 and 97 lb setting mi Personal Record on this lift.

75/95/105 x3 Reps 
115/135/145 x2 Reps
155/165/185 x1 Rep

Rx🦬🇲🇽

10+ reps each (with a pause at the bottom)
Broom handle-45-65-45-45-45#

Scales and 24” box jumps with emphasis on landing in full squat in between sets - tried to get more work in the catch without holding the bar overhead. Left wrist was too sore (probably from the WW) and wouldn’t take any more loading than 65# today - don’t want to push the envelope and make it worse.  So, I used today to really drill the movement.

65/65/65 x 3
85/85/85 x 2
95/95/105 x 1

65/65/65 X 3
85/85/85 X 2
95/105/105 X1

65/75/85x3
95/105/115x2
125/135/140x1

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps
45-55-60
65-70-75
80-85-100
at 5:30 a.m.

Rx 
3: 65, 95, 115
2: 125, 135, 145
1: 150, 150, 150 (failed all 3)

Im still really new to Olympic lifting so I have room to improve.

Rx
3x: 135x3
2x: 155x3
1x: 175, 175, 185

Son(15)
Rx
3x: 95,95,105
2x: 105,115,125
1x: 135,145,155

Wayyyy too close for comfort

95-105-115-125-130-135(1–1)-135-140(F)-135

GWU: Full Body Rot
2x 1min SU’s/:30 Banded Hamstring/5 Slamball/:30 Sink Mob/10 Lunge PVC Passthru/:30 1st Rib Mob

SPWU: x5 Dip-Drive-Shrug/HMSN/OHS/HPSN/HSqtSN

Cool Down: Pigeon/Lats and Shoulders

45-65-75-80-85-90-95–100-105
it’s been a long time, felt not so bad!

85-95-105
110-120-125
130-135-140

95-115-135-145-155-165-170-180-185

In kg 40-45-45-47.5-50-50-52.5-52.5-55

115/125/135/145/155/165/170/170/170#

M/39/72”/168

3x2 40, 50, 55 kg, 3x2 60, 65, 65 kg 3x1 70, 75(f), 75(f), 75 kg. Couldn’t quit on a failure when I knew I had it today. 

75/95/115
125/130/135
140/145/150 

Rx

Rx’d: 45-65-75-85-95-105-115-120-125 (lbs)

First hang squat snatches after injury. Felt good.
(45kg)

3 reps: 135-145-155lbs.
2 reps: 165-175-185lbs.
1 rep: 190-195-200lbs.

Worked up to 200#

In pounds
75-85-90-90-95-95-100-100-100

good workout to practice my form. Felt really good and happy with my 1 HSS weight. 

Fun to get back into.
65-95-115
135-155-175
185-205-225(f)

Just missed it. Caught it paused at the bottom and it drifted forwards just a little too much before I could stand.

Absolutely loved this. Great reminder that it’s easy to fill an hour with “just” a lift. Worked out in my tiny garage. Ended with a 10 pound PR for hang squat snatch. 

55-65-75
85-105-115
125-130-135

workout 2 of .com 🥰

Male. Hang Squat Snatch. Weight in lbs.
3 at 75 95 115 
2 at 135 145 155
1 at 165 175 185

Hang squat snatches 5-5-5-5-5-5
55-60-65-70-75-75#
Overhead squats 5-5-5-5-5
80-85-90-95-95#

HSS’s felt good, but I’m still leery of going heavier until I feel more comfortable and confident with them. Each HSS set started with a hang power snatch into an OHS to get a better feel for where the bar should be overhead. OHS fairly light, but wanted to get in a few extra reps before sitting in an airplane tomorrow. Lots of cramping in my left shoulder also kept it light. 

60/5’8”/158

3-95/115/125lbs
2-130/1355/140lbs
1-145/150/155f lbs

Tried 155 3 times - got under the bar easy enough but couldn't get the bar back enough to keep my balance and had to bail

95-115-125-130-130-135-135-135-140#
not feeling the strongest today, but good practice session anyway. Rest day tomorrow, here we come!

3-65/70/75
2-80/85/95
1-105/115/120f/120

In pounds
75-85-90-95-95-95-95-100-105

50-50-50-55-55-55-57.5-57.5-57.5 Kg

55-65-75-85-95-105-115-125-135
Love working up to a heavy single for the day.

55/55/55/60/60/60/60/60/60
first time in 3 years. Weakest workout, could not get past 60lbs. Always working to get better

Squat snatches are my weakest skill. I worked on technique with numerous attempts (nearly all good) at 45-65 lbs and a few (kind of bad) attempts at 75 lbs.

75-75-85-95-95-105-105-115-115 

75/85/90/95/100/105/110/110/110 - lots of learning and practice 

30-35-37.5-40-42.5-45-47.5-50-50 kg

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps
30-35-38-40-41-44-45-46-47-50 kg

Globo wod: If you have bumpers and a barbell you're all set.  If you are using iron plates today use a weight that you can bring down under control and do sets across, instead of going for a max. Dumbbells sub dumbbell hang squat snatches,  each side, alternating.  If you max the available dumbbells do AMRAP sets.   Note that dumbbell hang squat snatches are more difficult than barbell hang squat snatches for most so start light here and focus on technique and warm up well.

45/50/55/60/65f/65f/65/65/65 (kg)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Jumping with an emphasis on the fall, upright torso, overhead, squatting with loss of connection

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

FORMAT/MOVEMENT QUESTIONS
Do I have the capacity to make 18 reps enough of a dose or do I need more reps?
Do I have the flexibility to make a "squat" snatch look different than a "power" snatch?
Do I want grip to be a factor on the sets of 3 and 2, or do I want to allow a quick reset?
Rebound on the sets of 2 and 3 to simulate a workout or pause to emphasize the jump?
Do I want to do hang cleans and go heavier or do I want to stick with lighter weight on snatches and go for flexibility?
Will my mobility allow me to land fast in the bottom position or do I need to just stick with slow overhead squats?

MY STUFF
Did a test-run of our Monopoly Theme Workout for this Saturday. The Go-to-Jail punishment is going to be a pain in the ass!

GENERAL FEAR LEVEL: 3

Warmed up with 45,65,75,85,95 x3
#105/115f/105/110/115f/115f