CFWUx2 10*45thr*2
95 106 117 128 135 146(2f) 140.5

after one day of rest

wu: bike, slihps
skill: bar basics; emom'3 1 fsq @ 85

wod: 7x3 thruster: 60 - 60 - 62,5 - 62,5 - 65* - 65 - 60 kg

post: 220219

* new personal best + 2,5 kg; 44th rx in 205 cfmp wods

Bray-45, 55, 60, 60, 65, 70, 65
Me-135, 155, 160, 160, 165, 170, 175

95-115-115-125-135-135-145

65 for all rounds 

F/25/5’5/145
CrossFit AFK

Traveling - 
DB Thrusters 5-5-5-5-5-5-5
25-30-35-40-45-50-50

M/36/6'/175#

155/175/195/220(f)/205/210/200

Deo gratias

65
95
115
135
145
150
155

M/49/88

145-165-165-155-155-155-155

Done 2/20 a.m. at the Y. All lifts from the ground.

145 - 155 - 165 - 175 - 185 - 190 (F after x1) - 185 (x2)

Stoked to hit 185. 190 was just a little too much and then spent on the last round back to 185. Messed around with some 185 DL,SC,PC cycling and heavy SC at 205. Fun day lifting heavy .

210413 - 145,150,155,160,165,170F,170

M/26/5'8"/160lb
CrossFit AFK

135lb-140lb-145lb-150lb-155lb-160lb-165lb (All reps felt good, the overhead position was rough after the press/pull-up workout. Next time I should hold 150lb or 155lb for each set.)

Male, 50 y/o Rx
125
145
150
155
160
165
170

body not feeling great so I stopped at 170.
note: 170 single & x3 PR weight

Only had a set of 15kg DB available 

So did AMRAP of 7 rounds:
10, 10, 14, 11, 13, 13, 13 

E3MOM, dumbbells

80, 90, 100, 110, 120, 120, 130(f, 2 reps)

115-135-135-135-135-135-135

5'11" 176lbs 33M

On shift 0900 inside

Warm up - elliptical 5:00, row 2:30.         95, 115, 135

125, 130, 135, 145, 155, 165, 170

Tried a couple of warm-up thrusters but the right adductor magnus (gracilis?) is still too sore. So I subbed this:

15 min AMRAP
20 sit-ups (ab-mat / butterfly)
30s handstand hold
40 squats
6 rounds + 20 sit-ups + 10s handstand
= 140 sit-up + 3:10 handstand + 240 squat

Squat were off-center so that left leg did more of the work and all of the adducting, while the right knee was pointed forward.

Technique work today. 10 reps at each weight paying close attention to execution of each rep.
45-55-65-75-85-95-105#

SLIPS as part of warmup, then several sets of practicing getting the barbell to the snatch high hang position from the floor with 105# still loaded as part of cool down.

115-125-130-135-140-145-150lbs

compare to 2-6-20
100-110-115-120-125-130(2)

(ThreeThrusts) 95-1min-95-1min-115-1min-115-2min-135-2min-135-3min-155*1’
(NoRest DropSet) 135*2-115*2-95*5

95-105-115-115-125-135-135lbs

95, 105, 115, 125, 135, 145 

Why so few comments on CF.com these days? I remember — not so long ago — a typical WOD would bring dozens of comments full of useful advice and results with which to compare oneself. Miss that. 

DB Thruster:  7 AMRAP sets | 2x 12,5 kg DB
2' / 3' rest between sets
220218: 	15 / 14 / 14 / 13 / 13 / 13 / 13 =95 reps
210413:		11 / 11 / 10 / 10 / 10 / 9 / 9 = 70 reps
--
Still sore from yesterday's SDLHP apocalypse, so not bad. 
6 km easy run later in the day

95, 105, 115, 125, 135, 145, 135

95, 105, 115, 125, 135, 145, 165

40-50-50-50-50-50-50

D
95-115-135-155-185-205-(fail 215)

55-60-65-70-75-80

1 arm thrusters with dumbbell. Sets of 3. 
45, 50, 55, 60, 65, 70, 75(2)

Today: 125/135/145/155/165pr/ 170pr/160
041321: up to 155#
020620: up to 140#

165 - 175 - 185 - 195 - 205 - 215 - 225(1+f)
Taking the barbell from the ground
m/53/5'11"/190#	

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
20 squats
-08:02

140-150-160-170-180-185-190(f)

210413: 135-145-155-165-175-180-185(F- only 2.5 reps)

95-115-135-155-165-175-205 fail-185 1- 155 2

110, 130, 150, 160, 130, 130, 130lbs

155
165
175
185
195x1
195x1
185x2
185

48m/5'10"/180

135,145(f),135(2),115(4),115(4),95(7),95(6). Nothing in the tank today, PR is 160 but just stunk it up so decided to drop the weight and up reps. 

1st set @85# 
sets 2-5 @95# (old PR)
sets 6-7 @100# (new PR)
Not bad for a 125# male?

Steel weights from rack, thrusters (x3)

135, 155, 175, 185, 195, 205, 210
M/30s/225lbs

Son(14):
55, 66, 75, 85, 95, 105, 115

95-115-125-135-145-155-165

Since I did time demand Fran and 10x2 back squats yesterday, heavy thrusters seemed unwise. So I improvised to alternating btwn 8 rep weighted dips and 10 rep unsupported bent over rows
BW-35-5-44-7.5-53-10-53-12.5-55-15-56-10-44-BW-35

110-121-132-132-132-143-143 (from kgs: 50-55-60-60-60-65-65)

95 - 105 - 115 - 125 - 135 - 140 - 145#

M/48/5'7"/170#

70-75-80-85-90-95-100KG.
https://youtu.be/BQULHeWDd5M

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy; high output followed by long rest. Jumping with heavy weight and a ton of ROM. Core to extremity, pushing with skill, squatting with an upright torso... yeah, just about every theme in the book here.

ASSUMED
3 reps on a thruster is enough o make you very short of breath

MAIN DECISION
Put priority on a 3 rep max for a lift that rarely gets tested, or keep consistency across all sets?

TECHNIQUE SCALE
Same format, way more lifts per set. Dumbbells if rack position sucks

CONSISTENCY SCALE
Same format, just limit rest between

INTENSITY SCALE
Do a short burpee set or sprint or something to get you breathing heavy before each thruster set

MY STUFF
Didn't see this in time, so I did handstands descents and L-sits between mopping the floor and cleaning

GENERAL FEAR LEVEL: 4

Thruster 3-3-3-3-3-3-3 reps
85-95-105-115-135-140-145-150