남(m)/46/171cm/93kg/230407/
Snatch 1-1-1-1-1 reps(스쿼트스내치)
Clean and jerk 1-1-1-1-1 reps(스쿼트클린&스플릿저크)
Post loads to comments./
ss 20-40-45-50(x)-47.5kg
sc&sj 20-40-50-60-65kg/
금요일 저녁 두번째와드

185, 195, 205, 207.5, 215 .... 215 was a PR, so was 207

205,205,205,205,205 ... this i just did percentage work at 80%

CFWUx2 10*45dl*2 burgener 10*95dl
95 106 117 128fffs 128
10*135dl
135 146 157 168 173.5fj 173.5

Snatch 50kg
C&J 60kg
Used 15 mins to work up to a single in each then did a further 5 mins of each to add 4 more reps at that weight so 40 mins total. No records. Still working back from a shoulder injury.

Snatch - 135, 155, 160, 165-fail, 155
Clean and jerk - 170, 185, 205, 215, 225-fail

Squat snatch: 95,205,115,125(F),125
squat clean&jerk:125,135,145,155,165(FJ)

125-130-140-150-160 (squat)felt good
195-200-210-210-200 (power)ugly
Momentarily lost consciousness right after the first rep at 210 even though I got it locked out. After I finished with another ugly squat c&j single at 195 I did a squat clean and jerk at 145, emom for 10m...to work on that overhead lockout and footwork. 


180/41/69”

Snatch 85 105 125 135 145
CJ 125 145 155 165 175

Snatch 175/185/190/195/200
CJ 205/210/215/220/225

M/34/6'/175#

Power snatch up to 170
Power clean and push jerk up to 225

Wasn't feeling it today...
Sn: 95/115/125/130f/130f
C&j: 135/155/175/195f/185f

Strgth- c2b 3x5@5#
WOD- SN: 65/ 75/ 85(pwr)/ 85/ 85 not low
C&J: 95/ 105/ 115(f)/ 125/ 135 need a judge to check depth 😉

M/42/6’3”/215

Sn: 175 (missed 185)
c&j: 205 (missed 215)

first true oly lifts in months. Happy with all of it. 

Warm up:
Burgener warm up x2

Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Post loads to comments.
95, 115, 135, 135, 135 (shallow)
135, 155, 185, 195, 205 (shallow)

Weights in lbs 

snatch 
185/205/205/215/225 

clean and jerk 
225/245/255/265/275

M/31/185

All weights in lb

Snatch: 155/165/175/185/185
C&J: 175/195/215/235/240

M/27/6’1”/200

Snatches: 60-60-60-60-60
Clean and jerks: 80-82,5-85-87,5fail-87,5fail

Snatch
55-65-85-95-95F

C&J
85-95-105–105-105

Squat Snatch: 75-85-95-105(f)-105

C&J (split jerk) 155-165-175-185-195(f)

Snatch: 145-155-165-175F-175F
C&J: 185-195-205-215-225F-225

Good session.  Technique was not great today – was a little pressed for time so didn’t do a ton of practice before jumping into the working sets.  Was
under 175, but lost it forward both times.  Struggled in the squat position of the clean today, but improved as it went on.  Jerks, on the other hand, got worse.  Not aggressive in getting under the bar, which made the last two ugly press-outs.

47m/5'10"/185

SN: 125-130-135-140-145-150(f)
CJ: 185-195-200-205-215-225(f)

150-160-170-180-190
205-220-235-250-225

Snatch 115-145-165-185-205 missed 
Clean and jerk 115-165-185-215-235 

M/24/5'8"/160lb
140lb-140lb-140lb-145lb-155lb
175lb-175lb-175lb-185lb-195lb

Body woke up feeling off; back & knees unhappy.  Did a 3mile walk to loosen up then scaled to 5x3reps and kept weights lower
Snatch: 35#/40/40/45/50
C&J: 35#/45/50/50/55

Practiced snatch for 20 minutes. Nowhere near ready to attempt a 1 rep max. Worked up to 95lb full squat snatches. 

clean and jerk 140-145-150-155-155lbs

Snatch 
45/55/65/70/75(F)/70/75
Clean & Jerks 
55/65/70/75/80/85

Snatch: 135 - 145 - 155 - 165 - 175(fx2)
C&J: 185 - 195 - 205 - 215 - 225
m/52/5'11"/200#

Snatch...needs a lot of work
C & J 50, 55, 60, 65, 70kg

M/34/6’/220

95/115/115/120/120

135/155/170/185/200

haven’t done either for weight in a loooooooong time. Long enough that snatches are intimidating again but I managed to get within 25# of my old PR single. 

cleans were a breeze, jerks were a little sticky but I still pulled off a match to my previous 1rm!

35/195/5’9/M

Snatch: 135-155-175-185(miss)-185 full squat (10lbs PR) 

C&J: 185-205-225-235-245 ever thing felt heavy here. 

Snatch 1-1-1-1-1 reps 87.5-97.5-102.5-112.5-117.5. Full snatch 
Clean and jerk 1-1-1-1-1 reps 95-115-137.5-152.5-167.5 Full clean and jerks 

Snatch - 125, 135, 145, 155, 160, 165F (caught it but lost my balance)
C&J - 145, 155, 165, 175, 185

Snatch
95-105-115-115-125(f)-125(f)-125
clean and Jerk
135-145-155-160-155

Jackie
snatch 
35# 5x3
clean and jerk
65-70-70-70-70

Subbed 24kg kettlebells
10' EMOM 10 snatches (100 snatches)
10' AMRAP kettlebell clean &jerks, 5x5 double clean and jerks, then 3x5 single bell c&j /arm
43/1.78m/77kg

174kg/75kg/29age.
snatch:90kg.
clean&jerk:110KG.
https://youtu.be/T7dcGeKYi0o

CrossFit Ground Zero
Lion Level 56 BTWB
Age 35

Snatch in KG: 40, 50, 55, 55, 60
C&J in KG: 60, 65, 70, 75, 75

Snatch: 125-135-145-135-135
Clean & Jerk: 155-165F-155-135-135

90kg / 115kg M/46/180/93
CFHIM - MAKING PEOPLE BETTER

WOD ANALYSIS

Coaching notes:
Both of the snatch and c&j are core to extremity movements. They are combined of deadlift, shrug, high pull, elbow rotation, pull under, overhead/front squat and push jerk. As can be seen, mostly all fundamental movements are present in these movements. The athletes should evaluate their snatch and c&j records in this WOD.

Template: This WOD follows “As Heavy As possible” template, so scoring is based on maximal weight lifted.

Modality: This exercise is a single modality that includes 2 high skill and heavy weightlifting movements.

Purpose: In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. Resistance must be selected so that it is an athlete’s one repetition maximum. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movements during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 29 min. Athletes must strive to do their best and should rest 3 to 5 minutes between sets.

Running a class: Trainers have ≈ 31 min for set other parts of class. 

Physiology (GPP): Strength play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The phosphagen system is a dominant energy pathway in this exercise program.

Anatomy:
Involved muscles: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
_____________________________________

Running a 60 min class:
Whiteboard ≈ 3 min 
General warm-up ≈ 5 min
Specific warm-up for snatch ≈ 6 min
Specific warm-up for c&j ≈ 7 min
WOD ≈ 29 min
Cool-down ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Snatch - jumping, squatting, upright torso, loss of connection, change of shape, external load
Clean and jerk - same except add a lunge shape at the end

WHAT ABOUT THE FORMAT
Low number of reps and sets probably means this is a good time to go for a 1 rep max if you're feeling it. Rest as needed between attempts.

TECHNIQUE SCALE
Same format, just do like 12 or 14 or whatever number of reps per set that gives enough feedback

CONSISTENCY SCALE
AMRAP in 20 minutes of:
200 meter run
20 snatches
200 meter run
20 clean and jerks (or just pick the clean or split jerk to work on)

INTENSITY SCALE
As is.

MY STUFF
I ended up doing like 20 attempts at 180 lbs. on the snatch, missed all of them, and then did 1 clean at 225 and decided I was done

GENERAL FEAR LEVEL: 3