95, 115, 115, 125, 130, 135

M/27/5'8"/170lb
CrossFit AFK

105lb-125lb-135lb-135lb-140lb-142lb (This felt really good for once)

80-90-100-100-100-100 kg

115-115-115-125-125-125-135
technique focus. Felt old today! 

Modified:
--
Practice: DB squat snatch +DB OHS using various weights and variations, focusing on technique 
--
Peace.

45-55-65-75-85-95-95 #s
& learned the du crossovers on my first session. Thanks Dave (of RX SMART GEAR) & Power Monkey Fitness!!! Great video on YT, check it out! 

M/36/6'/175#

125/135/145/155/165/170
(Finished with some paused reps at 115 lb.)

Deo gratias

M/30/210
Built to 255#

88#/99/110/121/132/143
Great to warm-up properly and then hit it!  50DU btwn sets. 
M/53/175/5'11"

Empty bar drills
snatch balance + sots press mixed with banded shoulder mobility drills
75
95
135
155
175
185
205
225 

All hits no miss. 

6x1 @90# w/ the rogue stubby axle
first time being able to squat snatch since like 2018. 

@mimas garage 

135,155,165,175,185,190 PR

39 y/o M

Beginner 55-55-55-55-55-55 Kg missed 60 Kg

Continued with some further technique work.

12/21/2019: up to 110#
5/14/21: up to 125#
Today: 95#/105/115/125(f*3)

95/125/145/155/165/175m/180/155
M/35/195

72,5 kg in all sets 

165

Worked up to 145 and did probably 8 sets there. Tried to keep it consistent with good form.

Hotel gym
dumbbells 3-3-3-3-2-2-2-2-1-1-1-1
3s @ 15, 20 lbs
2s @ 25, 30
1s @ 35, 40
then
21-15-9
25lb DB hang squat snatch
DB deficit push-ups
6:25
then
1 more each arm at 40, 45 lbs

Practice day again.
Hang squat snatch 5+ reps each weight 45-105# in 10# increments.  45-75 were at least 10 reps each.
Compare to 210514: HSS 5+ reps each 45-95# at intervals of 10#. Stopped at 3rd rep at 105#.

Hang and regular squat snatch are feeling better.  I was catching at a lower point today (air brakes had less travel).

Drilled hand Squat snatches with low weight

Caféine and a good workout! Thanks for sharing

High hang snatch, scaled to be done as an EMOM 10, 2 reps at 95. 

Day 6 of having a newborn, sleep is getting better but still in limited supply

Hang squat snatch 1-1-1-1-1-1 reps

115
125
125
135f
135
135

off to rake leaves…

Started with some failures at 115 lbs. up and down to recenter. 

115 for all. Failures throughout. Didn’t have it today. 

2021 - up to 125lbs. 

I suck @ this! 75-95 practice 

Thanks Guys! You have know how much that means to know someone I don’t know personally cares more than the ones that are suppose to. 

THANK YOU with love 

rx
115# f
115
115
115f
105
105
105
m/52/175
compare to's were all similar weights

Home alternative. 
I took the main patterns of this movement (hang : hinge / squat / snatch : pull) and did a strengthening session on these. 

WARM-UP 
2' run

Pistol warm-up :
2 sets :
Playing with obliques opener from Strongfit
10 squats (varying stances) 

2 sets :
20 calf raises 
20 pistols to a chair 
10 assisted pistols

2 sets :
20 banded psoas march
20 tib raises 
4 controlled pistols

SQUAT
EMOM 10
14 pistols (without shoes) 
Directly into 
Max distance KB front carry

HINGE
2 sets :
30" right Split stance RDL / 15" rest 
30" right single leg glutes bridge / 15" rest 
30" right leg ham curl / 30" rest 
Repeat on the other side
2' rest
Directly into
Max effort KB figure 8's

PULL
4 sets : (1-2-3 near max effort and last one 'til failure) 
Dual DB bent over rows with slow eccentric 
30" rest

3 sets :
5-5-max standing banded rows so :
5 reps with 5" eccentric + 5 reps without lockout + max full reps

Directly into plates hercules hold. 

Good one ! 

Couldn't drop the bar so didn't go all the way until failure.

A respectful 60 kg (132 lbs).

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Weightlifting, single modality. Jumping, squatting with upright torso and loss of connection, core to extremity

					SHORT		MEDIUM		LONG

LIGHT

MEDUM

HEAVY		x

TECHNIQUE SCALE
Same format, 10+ reps per set

CONSISTENCY SCALE
3 rounds of:
Max reps hang snatch in 3 minutes
Rest 3 minutes

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

MY STUFF
Tested out a synchronized team workout version of this

GENERAL FEAR LEVEL: 3

Globo wod: If you have a bar and bumpers you're all set.  Follow it as Rxed.  If you only have iron plates today do sets across at a load that you can manage to bring down safely.  Consider doing sets of 3 across in this case, and focus on technique.  Dumbbells sub dumbbell hang squat snatches 3-3-3-3-2-2-2-2-1-1-1-1 alternating sides.  Warm up well, and realize that dumbbell squat snatches are more difficult than barbell squat snatches.  If you max out the available dumbbells do AMRAP sets. 

Warmed up with 45,65,75,85,95 x3
#105/115f/105/110/115f/115f