CFWUx2 10*45dl+1sn*2 burgener 10*95+1sn*2
95 95 100.5 100.5 106 106 111.5 111.5 117 117 122.5 122.5 128(fff)

Across @185
Did all power snatches today. 

155, 160, 165, 165, 165-fail, 155, 160
Power snatches

December 13th, 2021 (one day rest after the last wod); morning

wu: bike, slihps
skill: snatch drills focus on speed

wod:		power snatch
					   7x1
		60-60-62,5-62,5-62,5-60-60 kg

post: shoulder accessory, bike

125-135-145-155-165-170-175-175 -PR!

Warmed up squat snatch. Powered them until I couldn’t and naturally received 170 and above in a squat! Upper body is smoked and external rotators tightened up toward the end...I wonder what I could do fresh?!

180/42/176cm

85, 95,105,115,125,135,145,155,165lbs

Failed at 175lbs, attempted 3 times

M/31/145lbs/5'7"

I really tried that 195lb snatch but it won't come out, lack of upper body strength!

Male 23y 175cm 84kg 

145
155 
165
175
185
185
185

Going to do more over head squats with 165 or 185lb

135-145-155-165 then failed 4x at 175 before getting 3 singles

42 / 6’0 / 190

M/35/6'/175#

175/180/185/185/180/175/170

Deo gratias

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

135lb-135lb-140lb-145miss-145miss-135miss-135miss. (Pretty upset with today's performance. Pulled plenty high enough but just not having the confidence to go under or catch. This is something I had no issue with in the past but after training for so long in a basement where I can't afford a drop, I have gotten shy towards getting under heavy loads for snatches because I can't really dump the weight. Still trying to get rid of this habit.)

12/08/19: up to 100#*3
Today: power & sq sn 3x65#/75/85/95, then X1 @ 105/115/120f

Squat snatches: 
65-70-75-85-95-105-115(PR)

125-130-135-140-145-150(f)-150

60-65-70-75(FAILED)-75-80(FAILED)-80 KG

1/75kg v
1/80kg v
1/85KG v
1/90KG v
1/95KG x
1/95KG x
1/85KG v

https://youtu.be/6-G4f745UWM

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

The second round of 115lbs was more of a power snatch, but the rest were squats. Still a scary motion for me but felt good to practice. 

5-45/5-55/3-65

3 - 95 lbs | 3 - 100 lbs | 2 - 105 lbs| 2 - 110 lbs | 2 - 115 lbs | 1 - 120 lbs | 1 - 120 lbs

120 lbs was 💯 effort.

Great workout after a week of college tours with the kiddos, thx for the workout!

Followed Nuno's tip and did power snatches and overhead squats with a 20 kg bar, but increased the reps, like so: 
--
7 sets of (7 power snatches  +  7 OHS ) / 90'' rest between sets
--
I'm a real newbie at weightlifting, but today I think I did a solid practice session, finally beginning to chain together all those pulls and moves... Nice 💪
10 km run in the very early morning. Pretty intense week 👍 

SLIPS
125, 135,145,155f, 145,155,165f, 145 lbs

5x1
95#
95#
105#
105 F
95#
UGH.
m/51/175
I can tell it's been a minute for me since I've
done squat snatches

Subbed to 7 rounds of:

7 2x45#DBs curls
10 2x45#DBs Arnold press
7 2x70#Dbs deadlifts 
6 2x45#DBs snatch

115-135-145-155-165x-175x-175

60 - 65 - 70 - 75 - fail 80 - fail 80 - 75 kgs

150 - 150 - 155 - 155 - 160 - 160 - 165 - 165
Feeling a bit beat up
m/53/5'11"/196#	

Filthy  Fifty:  
box jumps
pull-ups
kb swings (1 pood)
walking lunges
knees-elbows
push press (45#)
hip extensions
wall balls (20#)
burpees
jump and tucks
35:55

59/5'8"/152

10/13/2019:  29:40
10/14/2018:  31:08
10/15/2017:  33:18
10/15/2016:  30:32
10/15/2015:  30:20
10/15/2014:  30:27 w/ ring rows vice pull-ups and squats vice jump & tucks
10/15/2013:  32:02, Filthy 51
10/15/2012:  27:40 doing  jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball

M/58yo/5’5”/148lbs

20-20-20-20-20-20-20

M/47/6'2"/175#

Sub'd in b-day wod
For time
47 squats
47 DxKB Clusters 35#
47 burpees 
11:32...last year same wid except 46 reps each in 11:57

Hang squat snatch, beginner structure, pounds

3x 45 - 55
2x 60 - 65 - 70
1x 75 - 80

I'm not getting that transition from shrug to squat when I start from ground. So I started from hang with light bars. Any advice?

Snatch 1-1-1-1-1-1-1 reps
55-65-70-75-80-85-87.5-100

65-70-75-80-85-90-95KG.
https://youtu.be/A_JwJ0OlGVw

Globo scale:  If you have bumpers and a bar go ahead and do this as rxed.  If you only have regular plates, you can either do sets across of heavy, but controllable singles or select the dumbbell squat snatch option below.   If you only have dumbbells today work up to a heavy dumbbell squat snatch with good form on each side.  Be warned, a dumbbell squat snatch is difficult, so start light and work technique before going up in weight, and don't sacrifice form. After you finish this (whatever version), I recommend spending  some time working on skills that need work, and mobility/stretching.  

Busy gym: this shouldn't be much of a problem today.  You may need to do the sets on the two minutes if using a busy platform or rack. Or perform the dumbbell option. 

Equipmentless/ bodyweight sub: If available throw some heavy objects over the shoulder.  Otherwise do some knee jumps, squat jumps,  and reverse burpees.  Kick to a handstand if no wall is available. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with really heavy weight, extra emphasis on flexibility (overhead and squat archetypes)

MAIN DECISION
Preserve the full ROM and lighten the weight or preserve the heavy-ness of the stimulus and do power snatch?

TECHNIQUE SCALE
Same format, more reps, light weight, full squat

CONSISTENCY SCALE
Practice heavy snatch-grip deadlifts and heavy OHS for 30 minutes.

INTENSITY SCALE
Do a short set of burpees or sprint before each snatch set.

INJURY SCALE
Upper-body - Intensity scale, sub heavy one-arm dumbbell snatch and add reps accordingly
Lower-body - AMRAP in 5 minutes of: 20 hip extensions, 10 handstand push-ups. rest 5 minutes and repeat a few times

MY STUFF
Did sets of 125 lbs. with a long hold at the bottom.

GENERAL FEAR LEVEL: 3