185, 185, 190, 195, 205

95kg each set
no touch and go 

M/27/5'8"/170lb
CrossFit AFK
205lb-205lb-210lb-210lb-215lb (PR for power clean. Usually this would be very limited by grip.)

165-175-185-195-205(1)

Off 6” pads/dropped each: 205-210-215-210-205 during HsPu wod. 





188/43/176cm

Modified:
--
101 DB hang power cleans for time, @ 2x 12,5 kg 

>12'27''
--
Peace.

80-90-100-100-100 kg

185-195-205-215-195

M/36/6'/180#

215/225/230/235(f2)/220/225
*All sets touch-and-go

Deo gratias

90 kg in all sets

Power Clean, minimum of 5 reps each weight
65-85-105-115-135-155#

Completed on 221207.

135,135,155,165, 185

215,225,235,245x,245

 not touch and go

236 lb single’s 

155-175-185x3

M/29/6’1”/200lbs

50-60-65-70-80(2)

Accessory:
3x 40m Sled drag 40Kg

80-90-100-110-120kg (2/3)

195

135, 145, 155, 165, 175×2 

135-155-165-175-180

65/95/115/115/115

65-85-95-105-105

Feeling pretty beat up today. Wasn’t feeling like going for 3RM.  Focused on moving well. 

5x3 @ BW 135#s (& 80% of my 1RM)

85/95/105/115/115

So, I started with 5x5 power snatches @ 80%1RM 
Into, today’s WOD. @ 80%1RM power cleans 5x3 (@ 135#s.) If I hadn’t been so sore & under-motivated I would have gone heavier. 😜

135, 165, 185F, 165, 165lbs

115
135
155
175
195(*2)  failed on 3rd rep.

165-165-165-165-165 Tried 185 on the 2nd set and failed

M/32/5'11/185

165-185-205-205-205

All at 155#
dropped from the top, right back on the bar
m/52/175

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Weightlifting, jumping with weight, heavy but adding a little stamina to make it not quite a max

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same, just add more reps

CONSISTENCY SCALE
Same reps, do deadlifts instead

INTENSITY SCALE
Short burpee or sprint set before each lifting set

MY STUFF
I did sets of 5 at 185 in between thinking about the Big 10 Championship Game

GENERAL FEAR LEVEL: 5

Power clean 5x3
205
225
225
235
245 (failed 3rd rep had to come back to finish)
M/30s/225lbs

Son(15)
135
145
155
165
155

115-145-165-185(2)-175

185-195-205x3

all singles but never let go. That 3rd rep was almost a miss on the heavy sets!

Every 2:15
185-185-195-195-195

Power clean 3-3-3-3-3 reps
95-115-125-135-150

135-155-175-175-185

125-125-130-130(2)-130(2)-125(4)

Thanks for the encouragement yesterday, guys. 

60/5’8”/155

105 - 125 - 145 - 155 - 165 lbs

47 - 56 - 65 - 70 - 75 kg

75-95-125-145-155x4 Fails then 3 singles 

80-90-92.5-92.5-90 Kg

Globo wod: If you are using iron plates today use a weight that you can bring down under control.  Also see Rippletoe's "the iron plate problem" YouTube video. If you are not starting from a standard height do low hang power cleans.  Dumbbells sub dumbbell power cleans.  If you max the available dumbbells do AMRAP sets, or do the bodyweight alternative.  Bodyweight sub is 12 knee jumps for max distance or 12 broad jumps for max distance.  Warm up well before starting just like a normal lifting session.

155#/160/165/170/175

Power clean 3-3-3-3-3 reps