CFWUx2 10*45+1hsqcl*2 10*95+1hsqcl
117 128 135 135 135 135 135

wu/		bike, slihps
skill/	bar basics

wod/		7x3 hsqcl (singles with dropping)
			70(2)-70-70-72,5-72,5-75(2)-72,5 kg

post/	accessory, crosser, bike

Yum!

45-50-60-70-75-80-85

145
155
165
175
185
195
205 just 2 failed 3rd
195
185
175
165
155
145

Malerx24y175cm84kg

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1. 115
2. 135
3. 135
4. 155
5. 155
6. 155
7. 155

135
145
155
165
175
185 (could have done one more @ 185 but felt back tighten a bit so didn’t push)

43 / 6’0 / 195

95 kg

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

185lb-195lb-205lb-215lb-225lb(missed first rep right away)-215lb(missed 3rd rep)-205lb

(10lb jumps were too much into the 200lbs. Overall did well considering I'm still working on getting past the fear of pulling under.)

Rx 50-60-65-70-75-80(x)-77,5(x)

https://youtu.be/JhLiMfLBC98

135-185-205-210-215-220-225

M/ 48/ 5’-5”/ 138 lbs
As Rx 
115,135,145,155,165,165,170
for me the biggest issue was the grip going and regripping at the top of the cleans to do 3 reps unbroken. 
as it got heavier I felt I was improving my form overall. I could go heavier but I started to lost the hook after the first rep was completed. 170 for 3 is ok for me. I don’t go much heavier than 185 normally. No belt just a little chalk on the hands. Decent speed under the bar until my very. Last rep and my elbows were slow. I think I just lost my concentration. 

M/36/6'/170#

155/175/185/195/205/210/195

Deo gratias

Done 3/18 in the a.m. after 220318.

165 - 175 - 185 - 185 - 185 - 195 (pr) - 205 (f) x1

Caught 205 in a bad position which mentally killed me. Did 3 singles at 205.

210719 - up to 185

95-115-135-145-155-165-175lbs

Modified, using 2x 12,5 kg DB: 
--
Front squat: 7 sets of 14 reps with a 2' rest between sets 
5 km easy run late in the day
--
Peace.

hang squat clean
5x #65 - 5x #75 - 5x #85 - 3x #95 - 3x #95 - 3x #95 - 3x #95
(lower back pain so kept it light)
then
6 sets of front squats
6x #95

225-225-225-225-230-240-250lbs.

Beginner, did all sets at 50 lbs. 

M/44/6’3”/215
135-165-185-205-185-185-185

prev: 36 y.o., 200lbs
155-175-195-205-210(PR)-135-135

135/165/185/205/225/245/260

all sets of 3 reps, squat 

Made it up to 2 sets of 3 with 105#

105-115-120-125-125-125-115#
Probably had a few more pounds in me, but staying conservative to gradually bring my back back. 

210719:  topped out at 135#

59/5’8”/157

F/55/GarageGym

55# 60# 65# 70# 75# 80# 85#

115-135-145-155-165-175-185(fail)

Hang Squat Clean 3-3-3-3-3-3-3 reps
95-115-125-135-145-155-165

185-195-205-210-215 (f3rd rep)- 215 (f 2nd rep) -205

upper body pull felt gassed.

7/19/21: up to 160#
Today: 135/145/155/165/170/175/180

Made up yesterday, 220315, as it was not happening with all that was going on - results posted there.
Then, practiced HSC 5-7 reps at each weight:
45-65-75-85-95-10-115#

Good dose today.

95
105
115
120
125
130
130

(In lbs):135-155-165-175-185-190-195(f- only 2 reps). New 1RM PR at 195.

210719: 135-145-155-165-175-185(f- only 2 reps)-185

180604: 135-145–155-165-170-175-180(f- only 1 rep).

Pounds: 155-185-185-195-195-205-205(PR)

195

Compare to 180604: 195

First time hang squat clean in like two years so I focused on form and maintaining a proper hook grip and just slowly moved weight up
45#-55#-65#-75#-85#-95#-105#

135x3 tng
155x3 tng
175x3 tng
185x3 tng
195x3 reset after each
205x3 reset
215x3 hang power clean, reset

Felt pretty good through 185.  Didn’t always have great bottom position for reps at 195 and 205; elbows a bit slow as well.  Elected to go HPC for the last set, legs were smoked.

49m/5'10"/180

125lbs-135-135-135-140-115x5-115x5

95x10
95x10 

Idk if it’s a weak grip in general or fatigue from 220315’s pull-ups but I could barely hold onto the bar on the pull at 140 lbs. 

165 - 175 - 185 - 195 - 205 - 215 - 225 
m/53/5'11"/190#	

Hang squat clean 3-3-3-3-3-3-3 reps
115-115-115-125-125-125-135 (Lost balance and fell the 1st attempt at 135 but finished the 3 reps, strong)

Modified--
because I forgot how much work having a 10 week old puppy is.....
7 x 3 HSC @ 115#
with 2 strict 20# wt'd pull ups between rnds
no running with her yet, and she's freaked out by the assault bike:)

3@185
3@195
3@205
3@215
3@215
3@215
3@225

125, 135, 145, 155, 165, 175, 185lbs

Need a barbell. Subbed a DT variation with dumbbells:
5 rounds
12 deadlifts
9 hang squat cleans
6 push presses
2 @ 31lb dumbbells
8:27

125-135-145-150-155-160-165lbs 

135-145-155-165-175F-165-155

M/43/172 cm/71 kg

7 x 3 x Hang Squat Clean / 2:30 Rest
Forearms were a limiter today.

30-35-40-45-40-40-40 kg

50-55-60-65-70-75-80(2 reps)

Champions Club Scaling Notes

RANT
Man, up way too late digging back through some archives, spurred originally by reviewing some Dr. Tim Noakes stuff. Found this one (w/f safe) on the old message board and it's very relevant to today's workout in regards to Olympic lifts and speed development. Love this quote from Coach to end things, though:
We are perfect in but one respect, our committement to the athelte. Most if not all of what we do was stolen from people smarter than ourselves. It is only through open mindeness (stealing and amalgamating), persistence, and subjugating our colective egos to the needs of the community that we've won the successes and respect with which we've been blessed.

WORKOUT THEMES
Short and heavy. Jumping with heavy weight, extra emphasis on the landing. Squatting with a loss of connection, upright torso.

ASSUMED
I can be out of breath after a set of 3.

MAIN DECISION
Do I want grip to be a limiting factor?

TECHNIQUE SCALE
As is, 7+ reps per set

CONSISTENCY SCALE
As is, rebounding rhythm, feet don't move/shift on the landing or the rep doesn't count

INTENSITY SCALE
Do a short sprint/burpee set before each lifting set

MY STUFF
Did sets of 195 in between cleaning stuff

GENERAL FEAR LEVEL: 3

July 19th, 2021 at 5:22 am
Commented on: 210719
Hang squat clean 3-3-3-3-3-3-3 reps
45-65-85-115-135-152-5-190.5

Hang squat clean 3-3-3-3-3-3-3 reps
65-75-90-110-130-150-160