CFWUx2 10*45dl+1sn*2 burgener 10*95+1sn*2
8-10 8-11 8-12 8-12 8-13

hang power snatch 12-12-12-12-12 @125lbs
*HSPU 12-12-12-12-12
*strict piked with feet on 30” box with hands on 2x45lb plates (~3 inch deficit) and head to abmat. 

*I completed a round every 6 minutes for 30 minutes. 

November 28th, 2021; midday

wu: bike, slihps, pvc
skill: snatch drills

wod:			LANE
			5 rnds max reps
		 1/2 bw hpsn 42,5 kg
		hspu feet on bench (way harder than the last scaling options)
				2-3 min rest
				12,9,10,8,8
				  4,3,4,4,3

post: ski, shoulder and back accessory, stretch, bike

7/15-16 Couldn’t believe I lost count!
7/12-13 almost fell off the wall -lost count! 
7/10
7/8
7/7 (failed rep 8) 
135lb. Power snatches at 182lbs bw (3/4=136.5) So not quite rx’d but better than last time by 5 reps overall on p. Sn. and 15 reps on hspu, and didn’t use any grip aid besides taped thumbs today...total time 22 minutes. Approx. 2m between exercises...

182/42/176cm

Rx 

snatch 125Lbs (BW 165Lbs)
R1- 8/31
R2- 7/30
R3- 7/27
R4- 5/25
R5- 5/27

Total Snatches 32
Total HSPU 140

Total Reps 172 Reps 

Snatches at 115 - 10, 8, 8, 8, 8
strict HSPU - 8, 8, 6, 5, 5

M/28/6’1”/200lbs

M/48/5’7”/180
95# snatches
elevated push ups off a 26” box
10/15
10/12
8/13
8/12
8/12

I've done a good amount of chest/shoulders/back lately so went light with only four rounds of 75# hang power snatches & 6 HSPUs to two blue plates.

115# SN: 8-8-8-7-6
HSPU: 5-5-4-4-3

2/3 BW 115#
10/15
7/10
7/10
5/10
7/9
90 REPS

Subbed HPU for pike- push ups because I didn't want to kick a hole in my dry wall lol. Still a good burn. Bar @105lbs

15/20
13/15
11/15
10/13
11/17

M/31/145lbs/5'7"

Male 23y 175cm 84kg
84 Kg = 185 lb × .75 = 138.75 = 135lb

Scaled to kipping handstand push ups
Same reps as the hpS


7 unbroken /7 (3/4)
7 (3/4) / 7 unbroken
7 (5/3) / 7 unbroken
7 (6/1) / 7 (5/1/1)
7 unbroken / 7(2/3/1/2)

Wack upper body strength but heeeyyy Im improving, 

Hps: fore arms are not the problem, I think is the pull n under , gotta start barbell rowing.
KHsp: Wide stand, got First time 7 reps unbroken
---
After WOD
2 more rounds, same strategy

M/35/6'/175#

10/13
10/11
10/10
9/10
9/9

Scaled to 2/3 bodyweight; strict HSPU. 4:00 between rounds with 30-40 seconds between HPS and HSPU.

Deo gratias

75lbs HPS (50% bw), pike push-ups, every 4 minutes
14 / 20
13 / 14
12 / 13
11 / 14
12 / 15

Rx (58.5kg/ every 4 minutes) (77kg):

Rd 1 : 11 + 13
Rd 2 : 11 + 9
Rd 3 : 8 + 8
Rd 4 : 8 + 9
Rd 5 : 8 + 7

https://youtu.be/0o4e-UJD6-g

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

109 reps - Sc (scaled the weight up to 125lb from 115lb, exact 3/4 BW is 116lb for me.) Splits for snatch and hspu were 10/12-10/12-10/12-10/12-9/12, thumb started to tear on the last set and really limited my effort. Went about every 5-minutes so close to 3-minutes rest between sets.

40% s 55# / regular PERFECT push-ups 

10-5
10-5
10(or 11 I lost count)-5
10-5
13-5

rested apps 3 min between sets
also whoops I been lying about my age for a month 

F/25/5’5/140
CrossFit AFK

Scaled to 100lb hang power snatch
HSPU to ab-mat on top of 35lb plate
3 minutes rest between rounds 

10-10, 10-7, 7-9, 8-8, 6-7

Did 120-lb snatch (61% BW) and strict HSPU: 12/12 - 10/10 - 9/9 - 10/9 - 9/8 
m/53/5'11"/196#	

5 rounds, not for time

10 UB Hang Power Snatch (75)
10 Seated BB Strict Press (75)

strict press was hard. Broke up one set

Scaled to 95lbs and HSPU to 4"

5-5
5-4
4-3
4-3
6-2

Messed around with a hook the first 4 rounds, didn't feel great. Also nursing a tender low back and left wrist.

More reps and 115lbs in January...

5 Rounds 
10 Hang Power Snatches 40 kg
10 Unbroken HSPU

Rest between 2-3 minutes

1/26/21: Sc to 95#/str HSPU to 4" mat...91 reps
Today: Sc to 105#/str HSPU...53 reps, cleaning between each set
7/5, 5/5, 5/5, 6/5, 6/4

https://youtu.be/BCi6s5NIEs4
EVENT 3 （4'34''）
0:00-6:00
FOR TIME
12-9-6
BURPEE BOX OVER （24in）
GROUND-TO-OVERHEAD（50kg）

EVENT 4 （1'59''）
6:00-9:00
30 OVERHEAD SQUAT（50kg）

125 lb HPS (2/3 bw) / St. HSPU
8/5
5/5
3/3
3/3
3/3

12-11/ 13-12/ 10-11/ 9-10/11-10
(109 reps)

60# (50% BW)

Limited to 2x 9,5 kg DB, don't have HSPU, so I did: 
--
5 rounds for max reps of:
Double dumbbells hang power snatch, w/ a 2' time cap
DB shoulder presses, sitting on the floor
2' rest between rounds

SCORE: 
30 / 10
20 / 9
22 / 8
25 / 7
20 / 6
--
210126 was a slighly different mod, so not really comparable. 
Another very long day, and again just glad I checked the box. 
20 km bike ride: 10 in the morning, another 10 late in the day , just before WOD. 

Scaled to:
115lbs = 64% body weight 
strict hspu against wall to abmat
11/13
10/10
8/9
8/7
6/5

Modified to 135lb HPCSs(60% bodyweight) w/ HSPUs
R1: 10, 15
R2: 8, 13
R3: 9, 12
R4: 7, 12
R5: 11, 10
Total reps: 107

M/30s/225lbs

Going to try to start posting regularly to motivate me to hopefully lose some weight.  56/5'9"/209
Started with 211006 - Can't do front squats due to shoulder replacement, can't get the one arm to that position.  So scaled to Smith Machine, bar as high on neck as possible, feet together and out front
175x10, 215x5, 235x3, 255x1, 245x3, 225x5, 185x10

211007
Can only do 1-arm snatch, so alternated with hang squat cleans.  Also scaled to elevated pushups - feet on bench, hands on dumbbells.
55lb snatch - 10, then 60lb x10, 10
Squat cleans with 50lb dumbbells x8, then 45lb x10, 10
Elevated pushups - 14, 15, 12, 12, 11

Scaled to 55% BW: 12/11, 10/11, 10/8, 8/8, 7/8. 
3-4 minutes rest between rounds.

210126 (same scale): 10/10, 8/8, 7/4, 6/7, 6/4

Scaled to 2x45#DBs (53%bw), and strict arnold press):
16/14, 14/14, 15/13, 14/12, 13/11

For time:
45 walking lunges
21-15-9 of
wall balls, 20#
kb swings, 44#
45 walking lunges
9:32

m/58yo/5’5”/150lbs

65lbs
knee support HSPU (24”box)
5x10ea

Globo scale: If you do not have a wall or place to do HSPU use the same bar (or set of dumbbells) for max strict presses.  Dumbbell sub double dumbbells hang power snatch at 1/2 bodyweight  (both dumbbells added together)

Busy gym: Just find a space and do as above.   Use dumbbells if needed. 

Bodyweight/ equipmentless sub 5 rounds of 1 minute max reps "knee jumps" and max  reps hspu or hand release pushups.

Lynne’s big brother?!

5 rounds for max reps of:
75 lbs hang power snatches
pike push-ups from box 32” box
1-12-13
2-11-11
3-10-12
4-13-14
5-15-16

Snatches
10-8-13-13-14
first two at 115, last 3 at 95-lbs
HSPU
10-10-10-10-10
first two strict, last 3 with 5 strict and 5 kipping
-not trying to customize just trying to keep quiet for baby!

Beginner. First three rounds were at 70pds, went down to 65 for the last two. 

RANT
In 2015 the Champions Club had a young kid named Ricky (inventor of Ricky Reps) who had been with us for close to 5 years at the time; flexible as Stretch Armstrong, deceptively strong and fit, and great technique. Yet his most memorable workout (to me) came on that fall day in 2015 of his senior year in high school when he couldn't for the life of him figure out how much weight he was supposed to go up for each set on his cleans without me telling him exactly how much. I then realized that if I had been feeding this dependance all these years I had failed him.

This, of course, brings me to the hang power snatches today. I worked out with Bubs this morning and between the two of us we have almost a quarter-century of Catholic School education, plus some college years (I dropped out after 4, she went longer than 4). There is a good chance that we spent a combined 5,000 hours in math class over our lives... and it took us 8 minutes* of trying to figure out 3/4 of 150 lbs. and 170 lbs. - arguing, drawing numbers in the air with our fingers, and stupid estimations - before giving up and just settling on weight that seemed good for 8-11 reps.
*no phones in the gym, so calculators were not available

WORKOUT THEMES
Testing our stamina for jumping with medium weight and pushing with skill. Changing orientation, upright torso also themes.

MAIN DECISION
Am I good enough at either movement to make max reps be a good use of time?

TECHNIQUE SCALE
5 rounds, 2-minutes of practice each

CONSISTENCY SCALE
Do all the hspu sets first, then all the power snatch sets second.

INTENSITY SCALE
Do the hang power snatch and hspu right after each other and rest as needed after that.

INJURY SCALE
Pick two movements you can do at full capacity and use the same format as here. If it's bodyweight stuff then do 1-minute efforts or something like that.

MY STUFF
Checked the box on this one. 125 on power snatches, strict hspu, 8 on the first rounds, 6 on the ones after that, went every 2 minutes. Also embarrassed myself trying to math before the workout.

GENERAL FEAR LEVEL: 5