CFWUx2 10*45/95+1clj*2
117 128 135 146 146 151.5
Extra set at 146 was an accident because I forgot to add weight.

clean and jerk

October 1st, 2022
5x3 singles, kg
75-77,5-77,5-80-77,5
heavy accessory
BW 82 kg

August 23rd, 2021
5x3 singles, kg
70-70-72-72-72
accessory
BW 85 kg

155, 165, 175, 185, 190

39 y/o M, powers and split to varying degree of technical prowess lol

185, 205, 215, 225, 225

Compare to 210714. Just didjerks that time

Male rx clean and Jerk for 3 (in singles)
205
195
185
185
175

24y175cm84kg

135
145
155
165
175 - failed on jerk at rep 2

43 / 6’0 / 195

135-155-170-180-185

sets of 175# next time

185-190-195-200-205 -all dropped to test medial epicondyle. 200+ got ugly so finished with. Emom at 185x7

compare to was 175-180-180-185-185 tng

125-135-145
150 fail on jerk rep 1
150 fail on jerk rep 3
145

95-115-125-135-135lbs

E4.5MOM, dumbbells

90, 100, 110, 120, 130(f, 0 reps)

M/26/5'8"/170lb
CrossFit AFK

135lb-155lb-175lb-175lb-175lb (push jerk)

M/36/6'/175#

155/175/195/205/215(f2)
(Power cleans and push jerks)

Deo gratias

225 RX

Done 5/9 after Helen.

185-185-185-195-195

All power cleans and push jerk.

210714 - 155-170-185-195-195

Clean and jerk
5x#65
5x#75 (warm up)
3x#95
3x#95
3x#95
3x#95
3x#95

145-155-165-175-185(3repPR)

Rx. 40-65-70-75-85(PR)

https://youtu.be/1tCtNktYtus

140-160-180-190(F- 1 rep)-180

210714: 135-155-175-180-185

75-80-85-90-95lbs

50-60-70-70-70 kgs

Similar to compare to - practice day for technique but kept the weight at 95# each set.  Didn’t count reps but each set was more than 3. Focused on evaluating against Chad Vaughn’s video. Today felt a bit more challenging to execute solid technique probably because I did it after Hope for Refugees (220507).

50-55-60-65-70Kg

95-115-135-135-135

95, 95, 105, 115, 115
Last 2 sets had some jerks that needed technique work.   Overall better than expected

5 AMRAP sets, using 2x 12,5 kg DB, of:
--
Alternating single-arm shoulder press: 30
Shoulder press: 12
Push press: 16
Push jerk: 20
Clean & Jerk: 10
--
10 km biking just before WOD.
Peace.

Bench Press
5x5

145-155-165-175-185-195(4)

Nate S. 135-145-155-165-175(3)-185(2)

Kept it very light and was able to feel those Hang Squat Cleans from yesterday....
3.3.3.3.3.3 @ 100#

135-155-165-175-185

80 Kg

95# Grace
5:26

Then, bench press 5-5-5-5-5
135-140-140(4)-135(4)-130#

59/5’8”/155

Warmup 2000m on rower
8:56

Clean & Jerk 
5-5-5-5-5
95-105-115-125-125
Went a little lighter and longer to get back in the groove with the oly lifts. Definitely didn't max out loads. Very last set was a bit taxing, but not close to failing.

Clean and jerk 3-3-3-3-3 
35 pounds...working on form for jerks

Lots of fatigue today. Kept it very light:
75-95-105-115-125

4/1/20: up to 150#
9/14/20: up to 170#
071421: up to 175#
Today: 135#/155/165/175/185f(1)

75-95-105-135-135 the last rounds were more like singles x3 kept getting light headed 

135-145-150-150-155lbs

Clean and jerk 3-3-3-3-3 reps
(full cleans squats)
75-85-95-115-125-135-150-170

Champions Club Scaling Notes

RANT
Here's a little homework assignment that I think would be good to practice: watch the video of Chad Vaughn's analysis linked with the workout and try to think about how many of his coaching points would be applicable in a gym class full of 50 high school kids. And I don't mean that as a negative thing at all. I just know the first time I volunteered at a high school gym class it immediately forced me to have an understanding of what parts of movements are universal (applicable to everyone) and what parts are specific to that movement.

WORKOUT THEMES
Near max output followed by long rest. Jumping twice, but stamina plays a factor. Core-to-extremity, overhead, squatting, lunging, and upright torso are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

SCALING FOR LIMITING FACTOR
Stamina - lighten up the load and make sure there is no resting point anywhere in the movement except the top of the split
Strength - allow for a drop/reset between reps
Coordination - same format but just pick either the clean or the split jerk, and do like 10 reps per
Balance - freeze in the bottom of the squat and on the split for each rep

MY STUFF
Almost checked the box but not quite. Stayed at 135 for 7-10 sets, but held finish position for a while and didn't rest long. Out of breath for sure.

GENERAL FEAR LEVEL: 5