CFWUx2 10*45dl*2 burgener 10*95dl*2
95-95-95-95-95
106-111.5-117-117-122.5
106-106-117-117-122.5(f)-122.5

Did as an EMOM:
105-115-125-130-135
140-145-150-155-165
144-150-155-160-165

Felt strong today once I got going. Worked out later than normal and have been unusually tired today so I almost didn’t do this. Almost no warmup except a few muscle sn, sots press, ohs, with an empty bar and 5 muscle sn with 95lb. 

42/69”/177lbs. 

dumbbells, every 30 seconds, each set is 1 RH and 1 LH

35, 40, 45, 50, 50, 
50, 55, 60, 60, 65,
65, 65, 65, 65, 70

Apart from the irrelevant comments regarding the masks (well done, by the way), very good tips on identifying the best DL position. 👌🏼 

50 55 60 65 Muscle
70 75 80 85 Power
90 90 90 90 Squat 
1’ rest btw

As rx’d:
95, 115, 135, 135, 145
145, 155, 160, 165, 165
170, 170, 170, 175 PR, 180 PR

M/35/6'/178#

MS: 115/125/135/145/150
PS: 135/155/165/170/175
Snatch: worked light weights for technique; pretty beat up from yesterday's Cindy

Muscle 
75-85-90-95f-95f-90
Couldn’t get above chin at 95

Power
95-105-110f-110f-105-110f-95

Squat
75-75-95-95-105-110f

1 Muscle Snatch | 55 lbs
1 Muscle Snatch | 60 lbs
1 Muscle Snatch | 65 lbs
1 Muscle Snatch | 75 lbs
1 Muscle Snatch | 85 lbs
1 Power Snatch | 95 lbs
1 Power Snatch | 115 lbs
1 Power Snatch | 125 lbs
1 Power Snatch | 135 lbs
1 Power Snatch | 145 lbs
1 Squat Snatch | 65 lbs
1 Squat Snatch | 75 lbs
1 Squat Snatch | 85 lbs
1 Squat Snatch | 95 lbs
1 Squat Snatch | 105 lbs
M/49/5'10"/217

https://youtu.be/u-Ga3Dag4k4

Muscle snatch 50-55-60-65-70kg
Power snatch 70-75-80-82.5-85 (deep power)~kg
Squat snatch 70-80-85-90kg

Glad I went after this humble as snatches of all varieties are still a learning point. Kept it light and focused on form.

75-80-95-100-105
115-120-125-130-130
95-95-100-110-115

The last 3 squat snatches were PRs. Gotta start somewhere! 

56 YOM 5’6” 211

Muscle snatch X1 65,70,75,80
Power Snatch X1  95,100,105,110
Squat Snatch. X1 45,55,65,75miss 75

MS: 65-75-85-95-105

PS: 115-125-135-135-135

OS: 115-115-115-125-125

42 / 6’0 / 195

85/115/135/145(x)/140
155/165/175/185/195
195/205/210(x)/210/215(x)

135-145-150-160-165lbs.

170-175-180-185-190lbs.

195-200-205-210-215lbs.


*PR squat snatch!

Muscle: 90-95-100-105
power: 125-135-140-145
squat: 125-135-145-155

35/M/6’4”/254

95/105/115/120/125-f/125
135/145/155/165/175-fail
155-miss/155/165/175/185-bailed

Note: first squat snatch felt too forward/over toes. Need some drill work before starting next time. 

M/25/5'8"/155lb
CrossFit AFK

95lb-105lb-105lb-110lb-110lb
115lb-125lb-125lb-130lb-130lb
135lb (miss, did that high pull thing where get scared and don't drop under)
(regrouped) 95lb-115lb-125lb-125lb-125lb

1 rep Snatches
Muscle - 105, 125, 125, 135, 135lbs
Power - 135, 135, 145, 155(F), 150lbs
Squat - 160, 165, 170(F), 170*, 170*lbs

*the last 2 at 170 were sloppy and I caught them both and dropped my right knee to the ground. Made the standing trickier but I got them all the way up so I'll count it.

Only light dumbells available, so modified this to:
--
6x10 DB muscle snatches, alt/ arms each set | 12,5 kg DB 
6x10 DB power snatches, alt/ arms each set  | 12,5 kg DB 
6x10 DB squat snatches, alt/ arms each set  | 9,5 kg DB 
--
Reduced weight on squats, as legs were still heavy from all the recent squatting and cycling. 
Around 4 km run to warm-up. 

Muscle Snatch - 45/55/65/76/85
Power Snatch - 95/105/105/115/125
Squat Snatch - 115/115/125/125/135
Kept it conservative since it is my first time snatching in a while.

Just worked on my form today.
5x5reps -55#  for all 3 moves

Hard to go heavy with good technique alone at home ! Let's hope we can go back indoor soon with the help of the coaches.
Muscle snatch : 48kg - 56kg - 58kg - 60kg - 61kg
Power snatch : 48kg - 48kg - 52kg - 52kg - 62kg
Squat snatch : 38kg - 42kg (failed) - 42kg - 44kg - 45kg

Not great at snatching at all. 

Muscle snatch
5 x 75#

Power Snatch
95, 115, 125, 2x 135#

Squat Snatch
135#, 145#, 155#

That is some top notch coaching right there. 

30-35-37.5-40-42.5kg
42.5-45-47.5-50-50kg
50-50-50-50-50(f)kg

First time snatching barbell this year.
44/1.78m/75kg

Muscle: 95 - 105 - 115 - 125 - 135
Power: 145 - 150 - 155 - 160 - 165
Squat: 165 - 170 - 175 - 180 - 185(f)
Happy to hit 180.
m/52/5'11"/200#	

All singles...2.5 hours of 😴, so not even close to PRs.
95#*5
105/110/115*3
80/95/105/115/125(f)

Christian, GTFOOH with your brainwashing BS.   This is CrossFit!!!  You do things right in CF  And, you do things with proper form in CF.  There is no brainwashing involved in wearing a mask.  It is science.  You do what is correct when you want to be safer from contagious germs.  Many places are still under masking requirements, and if the seminar was to go on, they obviously had to follow local guidelines.  Please take your political wearing a mask is being brainwashed crap someplace else. Being safe is not being brainwashed.

MS:  95-115-125-140-150F
PS:   135-145-155F-155-165F
SS:   145-155F-155-165F-160F-160

Most of these misses were technique-based, which is encouraging but also frustrating.  Actually caught the squat snatch at 160 in a power position.  Body is really beat up today from Cindy, so just happy to get through this.

48m/5'10"/185

first time snatching in a long time. Went through a heavy weightlifting phase and finished it with a 275 snatch but my body was revolting at the end of it so took some time away from it to fix some structural imbalances and get stronger/healthier (and now fitter). So, went with about 90% effort on everything 

MS 66-85-95-115-135

PS 155-166-175-185-195

SS 155-175-185-205-225

For anyone looking for a Compare to on 200706 we did:

Muscle snatch 1-1-1-1-1 reps

Overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

Close enough.

MS: 105-115-125-130(PR)-130

PS: 145-145-150-150-150

SS: 135-135-135-135-135

Opted to focus on form for squat snatches. Better to have solid form at moderate-heavy weight than sloppy form at heavy weight.

95-105-115-125-135
160-170-155-165-175
165-175-185-180-190

45, 55, 65, 75, 85
95, 100, 100, 100, 105
105, 110, 110, 105, 100

Form was certainly off. Especially on the SS

MS - 65-75-85-95-105
PS - 115-125-135-145-155
SS - 165-170-175-180-185 (PR)!

I am not now nor have I ever been all that comfortable with the snatch, especially squat snatch. So, I kept it lighter focusing on technique and didn't really keep track of reps - just did a bunch of each.
MS - up to 95#
PS - up to 135#
SS - up to 105# (felt good this time and could have gone higher but ran out of time)

Perhaps one day I will be comfortable enough to attempt a 1RM in SS.

Muscle snatch 1-1-1-1-1 reps
65-80-95-117.5-127.5
Power snatch 1-1-1-1-1 reps
75-85-95-135-140
Squat snatch 1-1-1-1-1 reps
35-50-70-80-95

MS: 15/17.5/20/22.5/23.5 kg
PS: 25/25/25/27/28 kg
SqS: 20/22/22/23.5/25 kg

Focus on technique 

65-75-95-100-100
115-120-125-130-135
115-135-135-140-145

MS: 115-115-125-135-135
PS: 135-155x4
SS: 155x5

kept it lighter on the power and squats today. Technique focus

M/28/6’1”/200lbs

MS: 115x5
PS: 135x5
SS: 75-85-95-105-115

muscle:50-55-57-59-61kg.
power:65-70-75-80kg.
squat:40-50-60-70-80kg.
https://youtu.be/nX1enqp4d4c

Pregnancy Scaling
- Hang Muscle Snatch 5 sets of 8-10 reps
- Hang Power Snatch 5 sets of 8-10 reps
- Hang Squat Snatch (use a medball for the depth if needed) 5 sets of 8-10 reps

* Use a light weight barbell or a Dumbbell

I cannot believe you guys are wearing masks in this demo video. This is not Crossfit, it is brainwashing people. Very sad to see.

Welp. That's embarrassing. Fixed.

Champions Club Scaling Notes

RANT
I miss me some Tyler Hass featured articles on here. I hope to see some coming down the line once the competitive CrossFit season ends. Also, I have been reading his name on here since I started and only now just realized it's not spelled "Haas". I am an idiot!

WHAT ABOUT THE MOVEMENTS
Muscle snatch - jumping with heavy weight
Power snatch - jumping and landing with heavy weight
Snatch - jumping and landing with heavy weight, extra emphasis on the landing

MAIN DECISION
Do I have enough time to devote to all 3 lifts?

TECHNIQUE SCALE
Pick one lift to do in the max effort format, probably the power clean. If new, go from the hang.

CONSISTENCY SCALE
7 heavy sets of:
3 muscle cleans, 3 power cleans, 3 squat cleans
Rest as needed between

INTENSITY SCALE
Do something like a quick set of burpees or short sprint to breathe heavy before each set

INJURY SCALE
Do a max effort on something you can do at full capacity

MY STUFF
Did sets of 3 at 155 for muscle clean instead of muscle snatch in between cleaning stuff because I read it wrong. I found myself wanting to rush the "first pull" and tried to be patient.

GENERAL FEAR LEVEL: 3