CFWUx2 10*45*2 burgener 1*95cl*4
3*95lbs for all sets

125:125:105:105:105:105:105 snatches have to be the hardest to learn..

75-95-105-115-120-125-130
going light, still recovering and trying to get back into daily WOD life.
5’7-45yo-225

95, 95, 95, 100, 115, 115, 120
I noticed that squatting very quick under the bar allowed me to use more weight. 

75,80,85,90,95,100,105x2

115 on all sets. Cycled reps as best I could but i had a slippery thumb/bar a couple times. Missed 2-3 reps and re-did it or restarted the set. Felt strong today except right knee hurts a bit from tight quads and probably not squatting deep enough for too long...

175/41/69”

135 

M/34/6'/175#

115/125/135/145/155 (1 high hang + 1 mid-thigh + 1 above the knees)
160/165 (PR) (all above the knees)
All sets completed without dropping the bar

51-55-57-57-59-59-59

95-115-125-135-135

28, 28, 31, 33, 35, 38, 38. This was all about form for me. 

built up to 75kg. reset at hip each time, no drops, no misses.

80kg BW
33yo, M, 5'10"
CF for 3+ years.

M/25/5'8"/160lb
CrossFit AFK

115lb-115lb-95lb-95lb-105lb-105lb-105lb 

135/155/170/180/190/200(x- -)/200(oox)

남/49/86
125-135-155(x)-145(1)-140(2)-135-135

M/53/5’9”/168, new to CF
 
TECHNIQUE SCALE
Same format, do sets of 10+
 
Overhead Squat 10-10-10-10-10-10-10 reps
 
3 Step Progression https://youtu.be/aWI149FKgX8
 
Rounds 1-2: Waiter Carry ½ overhead squat
Rounds 3-4: Waiter Carry overhead squat
Round 5: Overhead Squat

NOTES:

No jump rope in warm up bc of heel pain. Snatch is a complex move so still working on overhead position.

I find I have to get into a wider stance to go all the way down into a squat - is that ok??  Went only five rounds and felt a pop in my groin so stopped!

HSCl 65# across the board. 

tried HPSn but wasn’t able to achieve OH position due to recent shoulder dislocation injury. 

F/24/5’5/140
CrossFit AFK

I am one day behind but will get caught up.  Never have done this movement and it showed on round 6 where at a couple of points I either did not squat much at all or had to ditch the bar.  

Round 1: 45 lbs
Round 2: 45 lbs
Round 3: 65 lbs
Round 4: 65 lbs
Round 5: 65 lbs
Round 7: 75 lbs - 1 fail
Round 8: 75 lbs - 1 fail

*5 day .com streak Will get caught up tomorrow.  

45/M/5'9/205

95, 100, 110, 115, 120, 125, 130

Worked technique a lot today.  Felt weak too.  Worked 45 to 95lb in sets of 5-10.  Did a couple sets of 5 squat snatch at 75lb followed by 2 sets of 5 power snatch at 115lb after hang squat snatch was done.  Ugh, form felt ok but the weight was a little disappointing.  Legs were sore and tired going into this from the 12 Days WOD too.

95 lbs for all sets, tried to go to 100lbs and immediately felt my left shoulder pop out momentarily. Cut it there. Leaving lots of room for improvement. 

95-115-130-135-145-150f

29yo/155#
65
75
85
95
115
115
125

then PR’d my power snatch at 135#

M/43/6’3”/212
95/115/135/150/160(2)/160(2)/155
Prev (39): 
95/115/135/145/150/155/160
95/95/115/135/135/145/150

Limited equipment and still tired from yesterday's WOD: 

DB Hang squat snatch

1 set of 10 single-arm DB hang squat snatches, alternating sides | 7,5 kg DB  
6 sets of 10 single-arm DB hang squat snatches, alternating sides | 9,5 kg DB  

Together with some warm-up practice, that was around 100 squats total. 
10 km run in the morning. 

110-120-130-140-150-160-170

-45
-95
-115
-135
-155

95-115-125-135-140-145-150 (PR) 

36/195/5’9/M

3 sets at 75# 
4 sets at 85#
Failed 95 on last set. Tried hook grip a few reps throughout- sorry nope. 

M/55/6’0”/185

Hang squat snatch
3-3-3-3-3-3-3

105-115-125-135-145-155-160

3 reps each arm with 52.5 dumbbell snatches - 7 rounds
7 rounds incline bench reps of 3 with 115lbs

45-55-65-70-75-80-85

45-50-55-60-65-75-80 lbs

115 - 125 - 135 - 140 - 145(f) - 145 - 150(1+fail+fail+fail+...)
Not feeling it today
m/52/5'11"/200#	

M/39/5’10”/200
HSS = 7 x 3 @ 135lbs

Did yesterday’s 2020 12 Days of Christmas WOD, results there.  Not sure if I could/should do both so picked the bigger WOD.  Might try an easy form drill later if I’m feeling froggy.

50kg, 50kg, 55kg, 55kg, 57.5kg, 57.5kg, 60kg

Tec. focus

95-105-115-120-125-130-130

those sets of 130 were tough! It took me by surprise because 125 depot really good.

Wu: bar/65#/75
75#/80/85/90/95/100/105

Hang squat snatch 
5- 45/45/45/45/45/55/65#

Focused on form 

65-75-85-95-105-115-125

115-125-135-135-135-140-145

Hang squat cleans. Worked up to 155lbs, then did the Box Jump/Clean WOD. Results there. 

M/37/175lb/5’7”

Broken hand 20 days on. Not quite up for snatches yet

5x5 front squat 145, 165, 185, 195, 195

1 mile run with 8lb vest on 8:00

65-75-80-95-100(f)-80-80lbs
Definitely a weakness for me and felt weak today. Maybe to much Christmas food. 

SLIPS 20 min
Hang Squat Snatch
115, 115lbs
125, 125lbs
130, 135, 145lbs

45-50-50-50-50-55-55 kg

Did the 12 Days of Christmas WOD - scales and time posted there.  Thanks for the gift HQ!

I have always loved Gary Taubes' thoughtful analysis. He does not pretend to have all the answers and merely takes us along on his own quest for the truth. That he still remains open to all possibilities is one of his greatest strengths. Ultimately, we will all have to decide for ourselves what to eat and not look to the government for guidance as we have so fervently in the past. I have ordered his book. Will it change what I eat? Maybe. I'm receptive to the idea.

Male 30-40-50-60-70-75-80kg

95
95
105
115 (1, failed on 2nd)
110 pr
100
100
m/50/175
Belated Merry Christmas Suspects!

：50-55-60-65-70-75-80KG.
https://youtu.be/lmPmssjzrKE

Champions Club Scaling Notes

RANT
One thing to think about for this one - and other max effort days that are similar - is do you want grip to be a factor. If so, make your set of 3 be consecutive, if not then allow yourself to do 3 singles, short rests in between. Or whatever number you chose to do.

WHAT ABOUT THE MOVEMENT
Hang snatch - jumping/landing with heavy weight and a particular emphasis on the jump

WHAT ABOUT THE FORMAT
Max effort day, so high outputs with rests in between.

TECHNIQUE SCALE
Same format, do sets of 10+

CONSISTENCY SCALE
Do 3 rounds of Isabel from a hang position, rest as needed between and unless you are Tarzan don't use 135 lbs.

INTENSITY SCALE
Include short sprints in with the snatches; the one that goes first should be the movement that needs the most technique work and the second movement should be the one that gets challenged through heavy breathing

MY STUFF
I did the 12 days of Christmas workout. 23:17. Slowed the broad jumps, hspu, and pistols down a bit.

GENERAL FEAR LEVEL: 3

AAHHH!!! Boxing day lunch, leg of pork; sliced potatoes in cream and garlic; broccoli and asparagus fried in butter. Am prepared to take the risk it may kill me?