These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪

135, 135, 140, 140, 145

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

115lb-125lb-135lb-125lb-135lb (did a little wave at the end, felt good)

105-110-115-120-125

135 on all sets pulled from and dropped onto 12” of pads to focus on legs in 2nd pull and receiving…

Immediately after the 35 min ski/burpee WOD…

185/43/176cm

modified:
--
6 x 10 L  / 10 R single-arm DB PS @ 15 kg
--
Peace.

M/36/6’/180#

145/155/160/150/145
*160 lb. is a 15# PR
*All sets touch-and-go

Deo gratias

On the box below pelvis
135 135 145 155 1135

50-60-70-80-90kg (4/5)

53 kg (116 lbs)

45-55-65-75-85-95 
Then, 3x1 @ 105
& 3 strict shoulder presses @ 105#
F/135BW/25yo/5’5”
I have a strained left lat ☹️ 
probably sore from front lever work

65, 95, 105, 105, 105 (hang)

115/125/135/140/145 lbs

M/29/6’1”/200lbs

Completed 11/26. Rxd. 

115-115-115-120-120. 

120 was tough on that 5th rep! All touch and go. 

50 kg

95-115-125-135(F- 2 reps)-115

75-85-95-105-115
just checked the box today

Power snatch 5-5-5-5-5

75-85-95-105-105-85-85 did #75 reverse hypers x10 btw sets 

55 kg tng

PS 65-125# in 10# Increments

Barely got last 2 reps at 125 - losing focus, fatigue, etc.  Did some single under work between sets.  Also did a few rounds of hang PS at 95#, pistol progressions, and handstand holds afterward.

80-85-85-88(4)-80#

60/5’8”/157

95,115(2),105,105,105. This sucked for me. 105’s felt heavy. 

power snatch
115, 135, 135, 135, 135lbs 

65-75-80-95-95 Rx

M/30/215
up to 205#

75-85-95-105-105

unsteady @ 105 but unbroken, maybe should have tried for more

85/95/105/105/105

115lb all sets. touch and go. Started to feel cleaner and snappier in set 2. I’ve struggled with speed under the bar, and this movement/rep combo seems perfect for helping drill that as fatigue sets in. 

Globo wod: If you are using iron plates today use a weight that you can bring down under control. Also consider doing hang power snatches, especially if you are using non standard sized plates.   Dumbbells sub 5 left, then 5 right Dumbbell power snatches for 5 rounds, ascending in weight.  If you max the available dumbbells do AMRAP sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. Jumping, overhead, squatting with upright torso (even though it's not a full squat)

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
Same format, more reps per set, and maybe go from the hang

STRENGTH SCALE
Give yourself like 45 seconds or something to perform 5 reps, doesn't have to be unbroken/touch-and-go

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

MY STUFF
I did the 35-minute one from yesterday, but subbed 25 slow(ish) sit-ups instead of burpees

GENERAL FEAR LEVEL: 5

7.10