165, 175, 180, 185, 185

M/33/5'7"/216lbs

135-145-165-175-185-195(x)
2HangSquatClean+ PushJerk

Did this one as a complex similar 230728 (that I did on my birthday?). Included a jerk since I haven't done a heavy jerk in a while and don't see one programmed this week. 

Wanted to just do PowerCleans, but I did a heavy session of front squats before. Good call doing front squats instead of back squats. Squat cleans were the heaviest I've ever done, since I usually default to PowerCleans. Jerks felt good. Good Lift.

45, 55, 65, 65, 70 kg

M/38/6’/178#

195/200/205/210/215

Deo gratias 

Started @ 65# and went up by 5# until 110#, failed 115#

135
145
155
165
165

Should've pushed more,  but I had to lift with the garage doors open.   It was 13 degrees. 

185, 190, 195, 200

M 48 / 174 cm / 83 kg

40 kg
40 kg
50 kg
60 kg
70 kg

225 (terrible form)
215
215
225
225

90, 100, 110, 120, 135x

45.5-50.5-55.5-60.5-65.5(F) kg

70 - 80 - 90 - 95 - 100kg

205-205-215-215-225

85-95-115-125-115

145-160-175-185-200#

175-195-215-225-235

#225 5X2 (2250 total load)

185-205-205-215-225# with a jerk at the end to practice the overhead 
got stuck in the hole on the second rep at 235#

135-155-165-175-180

M / 28 / 202 
90KG, 95KG, 92.5KG, 95KG, 0 Failed 97.5, (Hit it once 2 minutes after) - 745 KG (1640LBS) 

195

95, 105, 115, 125, 135lbs

135/135/145/155/155.

did this in the middle of a full Oly workout so was doing full clean and jerks also as well

RX
185, 205, 225, 225 & 235

For load:
4-4-4-4-4
Hang squat cleans in lbs
Still working through wrist pain and mobility issues but didn’t start until 115. Definitely improvement! 
65, 75, 95, 115, 95 

Hang Squat Cleans x 2
135, 165, 175, 190, 205lbs

105-125-135-145-155

2x65,2x75,2x85,2x95,2x95, 2x105 hang squat cleans

M/55/217
For load:
2x135, 2x140, 2x145, 2x150, 2x155
Hang squat cleans

On my Second Training on Monday, January 15 in the afternoon I did the WOD CrossFit.com 240115 
For load:
2-2-2-2-2 Hang Squat Cleans
I lifted 117 lb, 127 lb, 132 lb, 137 lb and 142 lb setting my Personal Record on this Workout.
https://youtube.com/shorts/1wKYMUZxo

165-175-185-195-205

Practice day - heavy was not happening.
10 reps each weight
45-65-75-85-95#

Did 1 set of 2 at 115# just to check if mechanics changed with the 20# increase - nope. Did SLIPS as part of warmup and practiced DUs in between HC sets.

Hang Squat Cleans 
2-2-2-2-2

2x95lbs 
2x115lbs 
2x135lbs 
2x135lbs 
2x135lbs 

I’ve never done this movement before so this was more of a technique workout for me. 

on my fourth set I threw the bar up too high and smashed my jaw, so then I had the taste of blood in my mouth to help fuel me for the last set 😅 

Ran/walk 400m
40 KB swings (35#)
200M Run
40 walking lunges (10’s)
400M Run

16:43

Rx’d
75-80-85-90-95-100-105

Started low because took some time off, so went until max

70kg

For load:
2-2-2-2-2
55-75-85-90-100

155 / 185 / 185 / 205 / 225

M/ 30y/93kg
75-80-85-90-95 kg

165lbs all sets

5x2 all at 80Kg

205/205/205/205/225 
39/M 

295

Globo wod: If you are using iron plates today do heavy sets across using the same weight and use a weight that you can bring down under control.   Dumbbells sub dumbbell hang squat cleans 2-2-2-2-2.  If you max the available dumbbells do AMRAP sets. 

45kg
50kg
55kg
60kg
65kg

male 40
Rx

95 115 135 155 185

im still very new to these lifts.

185#/195#/200#/205#/215#

M/48 intermediate 40-45-50-55-60kg 

135
155
165
170
175

155# across

2x40kg - 2x50kg - 2x60kg - 2x60kg

135
185
205
225
Couldn't make 235 happen

185-185-185-185-185

M/49/6'2"/185#

Rx'd 
135/145/155/165/175#

Slips 15 min. 
Quick practice went to 155 

135-145-155-155-165

165-185-205-205-215(x1)-215F-185-185

i think 215 is my 1RM and it was not going up a 2nd time!

For load:
2-2-2-2-2
Hang squat cleans
132-132-132-136-141 lb

80,82,85,87,90kg

100kg x2 x 5 @94kg bw

M/50-54 🎅🏻
2nd WOD in a row 
110-130-155-175 (failed)-165(3 rep f/floor)-155 

Champions Club Scaling Notes

RANT
"Oh you went platinum, yeah, that's nice / now let me see you do the same thing twice" - Nas
Big fan of a two-rep max in general, and any max involving more than one rep. Coming from a sports background, I think a 2-rep max translates to sports more than one because plays in basketball and football and volleyball don't seem to be single-effort things; linemen got to block the same dude more than once within 7 seconds or so, basketball defender needs two fight over two screens (stop going under or switching screens you pansies!), a block at the volleyball net might lead to another one in a few seconds. Maintaining peak(ish) strength over extended durations is not too far off the definition of fitness.

MAIN DECISION
What constitutes "unbroken"? I've been thinking about this critically in my coaching recently, and I'm starting to believe that doing 1 hang clean, then taking a few breaths with the bar in the hang position before doing the next one is not really unbroken. Might as well set it down - and there's nothing wrong with that.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY	x

I WANT TO GO HEAVY BUT DON'T HAVE THE TECHNIQUE ON CLEANS TO DO SO SCALE
Max effort deadlift. Then practice hang cleans in the warmup

I WANT TO WORK ON POWER AND SPEED BUT DON'T HAVE THE TECHNIQUE FOR CELANS SCALE
Spend 20 minutes finding a max height box jump (spotters are nice here; if you don't have one, go highest you can without risk of missing a rep). Practice hang cleans in the warmup

I WANT TO EMPHASIZE THE SQUAT BUT DON'T HAVE THE TECHNIQUE TO DO IT WITH SPEED SCALE
Max effort front squats instead of cleans.

NEW TO CROSSFIT SCALE
Same format, do 10+ reps per set

GENERAL FEAR LEVEL: 3