CFWUx2 10*45dl*2 burgener 10*95dl+1sn*2
6*95 100.5 106 111.5 117(f)

95, 105, 110, 115, 120, 125

135 all sets. Missed number 3 but did 7 successful lifts. Every 2.5 minutes was too long in between lifts for my technique. Reduced it to every 60-90 seconds. 

Used the warmup from Insta, inserted Juan’s SlIPS from the compare to, then finished up with the overhead Kb walks(44/62/62)and some thoracic/shoulder mobility. Shoulders got worked!

180/42/176cm

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

110lb-115lb-120lb-125lb-125lb-130lb

accidentally did 7x1 

E1.5MOM, alternating arms, dbs

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

Completed on 5/21

175-185x4-195

M/28/6’1”/200lbs

burgurner warmups and transfer skills 
práctica de hang snatch 


115/135/145/165/170/175 

145-150-155-160-165(f)

Drilled sets of 3 at 95 and 105. Couldn’t get under the bar at 115 lbs. 

6x3x95#

M/35/6'/175#

125/135/145/155/160/165

115
135
155f
155
175f
175f
165f extra to find max
165

115
125
135
145
155 failed 2x then got it

42 / 6’0 / 195

sub：Facing the wall handstand push-up. 
https://youtu.be/r0_oCDNERM4

As RX

185-185-185-190-195-200 fail

135-155-175-185-190-200

☆CFHIM 105-135-165-195-200-205lbs

Still uncomfortable with squat snatch, hang or from the floor, so practice day.
SLIPS and other stuff for warmup.
5+ reps each 45-95# at intervals of 10#. Stopped at 3rd rep at 105#.

One day I may hit that perfect snatch like Eric Dresner.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Testing the speed and accuracy of our jumping/landing

MAIN DECISION
Do I have enough speed and accuracy in my jumping/landing to make this a good enough dose?

TECHNIQUE SCALE
Same format, do sets of 10 or 15 or more each time

CONSISTENCY SCALE
Stick the landing for like 5-10 seconds at the bottom each rep (maybe sets of 5 or so).

INTENSITY SCALE
Do a sport sprint or set of burpees to get you breathing heavy before each set.

INJURY SCALE
Upper-body - Do max effort back squat or 1 mile time trial or anything else you can do in a max effort or testing format.
Lower-body - same, but test bench press, strict press, max reps pull-ups, etc.

MY STUFF
Did sets of 5 at 95 with a long pause on the bottom in between cleaning stuff.

GENERAL FEAR LEVEL: 2

12/21/2019: up to 110#
Today: power sn/sq sn/hang sq sn complex @ 65#/75/85/95/105/115. 
Reg hang sq snatch: 120(f)/120/125(f)/125/130(f)

Modified: DB snatches & SLIP practice: 
--
16x DB single-arm hang squat snatches | 5 kg DB
4' scales practice
16x DB single-arm hang squat snatches | 7,5 kg DB
4' L-sit practice
16x DB single-arm hang squat snatches | 7,5 kg DB
4' handstand hold practice 
16x DB single-arm hang squat snatches | 7,5 kg DB
4' plank practice
16x DB single-arm hang squat snatches | 9,5 kg DB
4' L-sit practice
16x DB single-arm hang squat snatches | 9,5 kg DB
--
Before: Burgener warm-up with a broomstick 
After: Glass of red wine cool down 🍷
5 km run in the early morning 

Nasty Mary 

3 rounds:
50 pistol alt.
7 strict chest-to-pull ups
10 strict handstand push-ups
-09:24

오늘도 무사히

M/56/6’1”/180

Hang squat snatch

1-1-1-1-1-1-1

155/155/155/155/155/155/155

*no change plates where I’m training today, and 175 was not happening from the hang, so just stayed at 155

115
120 tied pr--should have tried 125#
125 F
115 F
115
m/51/175

155 - 160 - 165 - 170 - 
and then 5 x fail at 175: bar too far forward - better - very close - worse - more worse
m/53/5'11"/200#

15 minutes of hang snatch practice with a swiffer

10-45/ 10-55/ 5-65

Focused on form so stayed light. 

RX - 135-140-145-150-155-160

M/47/229
95-105-115-125-135(f)-135-115

125-125-130-135-135-135

I nailed the perfect snatch on the fifth rep (feel free to giggle at that sentence, I did). I caught the barbell at the bottom of my squat (no air brakes), had no balance checks, and the bar felt weightless. I’ve only felt that twice before in my 8 years of CF. If I could get that feeling every time, snatches would be so easy.

The squat snatch. One of the scariest movements to me. Doesn't matter if it from the ground or the hang, something about that drop just freaks me out. A bunch of warm-up and drills to get started, but the difference between 95 and anything at or over 115 is crazy. 

105-115-120-125-125-95 ×5 

115, 125, 130, 135, 140, 145lbs

My pull felt really slow at 145 so I stopped there.

Oh, and 20 min of SLIPS

Beginner scale/ technique focus
6x3reps 
65/70/75/80/80/85
+shoulder mob work

Mixed up the Hang Squat Snatch at Beginner level:

3x bar @ 45lbs, 50lbs
3R/3L db @ 25lbs
3x bar @ 55lbs
3R/3L db @ 28lbs
3x bar @ 60lbs
3R/3L db @ 31lbs
3x bar @ 65lbs

I need coaching on the squat snatch. Period.

Hang squat snatch 1-1-1-1-1-1 reps
85-90-95-95-100-102.5
cool down 100’ single arm overhead walk each arm … 44 lb kettle bell.
30 Sec deep squat hold 102.5

Replacing 45% of their lost income? How does that solve anything? Do box owners get to pay 45% of their rent? How about 45% of their home mortgages, grocery bills, childcare expenses, etc? Nothing says relief like navigating a new bureaucratic process to at some point in the future get "up to 45%." And where is that money coming from? Thin air is where.

Nowhere in these last 12 months have I seen CrossFit lobbying federal/state/local governments to end unconstitutional and ruinous capacity restrictions & mask mandates. Covid hasn't destroyed local affiliates, onerous government regulation has. 

I feel like there used to be someone here who would've been lobbying to end the real threat to local affiliates. If only I could remember his name....