33111. 45.50.55.55.55kg. Started with Acevedo's SLIPS. Then having not done snatches for a while I wanted to build a little strength. Thanks for guidance Acevedo.

SLIPS first
Used power snatches- 135,155,160,165,170,175-fail,135

95, 115, 125, 135, 145(F), stopped. (right anterior shoulder)

Did Juan’s SLiPs almost 3 rounds. Rested a minute between round 2 and 3. L sit on 2 parallel foam rollers. Also did the
 first EMOM but ran out of time and went emom for the WOD:

135-145-150-155-155-155-160-165-170

all reps felt very strong

190/40y/69”

These are amazing!

OPTION for Snatches
For all the snatches here there is a 2-second pause at the receiving position, whether power or full. For all the overhead squats there is a 2-second pause at the bottom. 

EMOM for 5 @ 45 lbs
2 high hang power snatches + 2 pause overhead squats

Build from super effing light to light.

EMOM for 4 @ 65 lbs
2 hang power snatches from mid-thigh + 1 overhead squat + 1 hang snatch from midthigh

Build from light to light/moderate

EMOM for 3 @ 75 lbs
1 power snatch + 1 snatch + 1 overhead squat

Build from light to light/moderate

M/35/5’10”/190

135-145-155-165-175-185-135

205-225-245 (F) - 245 (F) - 205 (F) - 205- 205

I did this workout Monday, I think? Snatch needs work, so chose technique.

4x5 squat clean, worked up to 85#
4x5 power snatch, worked up to 75#
4x5 rapid press from back of shoulders to OH squat, 45#

Pandaland CrossFit Challenge.

For weight:（175lbs，2'28''）
50 reps bar-facing burpees
the remaining time find a 1RM squat snatch. 
Time cap:5 minutes

For time：（130，18'45''）
21 toes-to-bar
THEN
3 rounds of
500-meters row
5 devil presses
15 chest-to-bar pull-ups
THEN
3 rounds of
500-meters row
10 single arm overhead squats（5/each）
9 bar muscle-ups
THEN
3 rounds of
500-meters row
15 thrusters
Time cap:30 minute
Rx’d
♀ 35-lb
♂ 50-lb

215lbs

I can deadlift 160kgs, squat clean 85kgs, and this is my weakness.
40-45-50-55(f)-50-50-55kgs squat snatches.
I should practice more...
43/1.78m/75kg

Got up up 115.  Actually did sets of 5, logic being I wanted more sub-maximal work to learn the technique and practice ROM.  There's no real "drop in" (like pull, extension, drop under, squat) at this point, I just look like an angry ape hoisting the weight above my head.

95-105-115-115-125-130-135(f) 135(f) 135(f).  Got under 135 but too deep and fell backwards, not deep enough next two attempts 

Worked on technique...
45#/55/65/75/85/95/100 3 reps each

135 for all seven. Power snatch Rx

I was very pressed for time yesterday and I needed something more up-tempo so I did this:

For time, 4 rounds of
20cal on elliptical trainer
15 1-arm dumbbell snatches, left arm
15 1-arm dumbbell snatches, right arm
38.5lbs dumbbell

17:51

Then 15 minutes of SLIPS.

125-130-135-140-145(f)x3

155, not a good day, but I have to train whatever it is...

Sorry for the -very- late reply.   I am making the assumption that this is a squat snatch.   Globo scale:  If you have bumpers and a bar go ahead and do this as rxed.  If you only have regular plates, you can either do sets across of heavy controllable single or select the dumbbell squat snatch option below.   If you only have dumbbells today work up to a heavy dumbbell squat snatch with good form on each side.

Slips per usual.

115x2
125x3
130x2

95-105-115-125-130-135-140

65-65-85-105(F)-95-95-95(F)
Second snatch session ever! Love it!

SLIPS for 20 mins
Made it to 155 (2nd set) and stopped 
Still sick and feeling weak :(

Practiced squat snatches at 135 until my legs gave out (which was not long).

20 min slips 3 rounds of 3 reps
6 reps of 60 lbs (27 kg)
1 rep of 81 lbs (37 kg)

135-140-145x-145x-145-135-135, felt heavy toady.

145 - 145 - 155 - 165(f) - 165 - 175(f) - 175
m/51/5'11"/200#

45-55-65-70-75-80(PR)-85(F)

Still stuck at 80# ( but it’s “easier”) maybe next time I’ll get 85. 

21-15-9
Power snatches, 75#
Toes to bar
Push press throws with a 20# med ball
11:57

So, CrossFit HQ Legal, this article starts off exuding the benefits of CrossFit, then, finishes up with citing a study where 20% of CrossFitters get injured.  I'm kind of surprised the article is a link on the CrossFit webpage!  The study reference is "Injury Rate and Patterns Among CrossFit Athletes" 
by Benjamin M. Weisenthal, BA, Christopher A. Beck, MA, PhD, Michael D. Maloney, MD, Kenneth E. DeHaven, MD, Brian D. Giordano, MD (all of University of Rochester) first Published April 25, 2014 in the Orthopeadic Journal of Sports Medicine, Volume: 2 issue: 4.  After all the litigation in the past, this is still happening.  Any action planned or ongoing here?

Completed SLIPS 
125-125-125-135-135-140-140 lbs

M/49/6’6”/205#
65#-70#-75#-80#-85#X-80#-85#X

Scales and stretching.
Squat snatch: 3@40 lb., 45, 50. 2@55. 
1@ 60, 65, 70, 70, 75 (F), 75, 75x4 (didn’t achieve full squat depth), last rep of 75 (got closer to full squat depth).
I need lots more squat snatch technique practice, apparently!

135-155-175-185(f)-185(f)-155(f)-155-135(10)-155
Definite issues with form...

Slpis + Practice the snatch

The woman in the at home video is my mother. She just began radiation therapy after having a cancerous growth removed from her breast. The CrossFitters at her affiliate have been imperative to her recovery and success in this difficult time. She has a community of people concerned with her life: constant texts, rides to therapy, encouragement. Greg had it right when he said, “The fun is in the community.” And maybe fun doesn’t always have to carry a celebratory connotation. Perhaps a community caring for someone in their time of need and providing a smile is the good stuff.

As a frequenter of this site and my local box, the 20% injury rate attributed to CF is absurd.  I've been doing this for almost 7 years, and except for a couple of bad box jumps I have never been injured, even when working out in a globo w/o coaching.  I would not have even labeled them as injuries, since they did not keep me from following mainsite WOD's.  PS, no one else in my box has gotten injured in class either.

Can probably file this article in the ‘Not Completely Terrible and Inaccurate Press’ bin. Interesting injury study, another mass survey, sample size of only 380 which is head scratching. Hey good to know though that we are finally almost as cool as Orange Theory... ugh. 

95/95/115/115/125/135(P)/135(P)
Instinctively caught 135 as a power snatch, tried twice. Did some 135 OHS after each catch with pauses at the bottom to feel the catch position.

171201:
155 - 165 - 175 - 185 - 195 - 200 - 205lbs (PR)

Today:
155 - 165 - 175 - 205 - 225(PR) - 235(F) - 235(F)

50-55-60-65-66-67-60 kg

Champions Club Scaling Notes

RANT
L-sit might be a good one to practice in tandem with the snatch - that position helps with stability and strength in the bottom of the squat. As usual, go with more reps and more sets if you are not feeling a max lift.

I SHOULD TRY THIS AS RX'D IF: I am feeling a max lift coming

NEW TO CROSSFIT VERSION: AMRAP in 20 minutes of: 15 hang snatches, 20-sec. L-sit, 30-sec. plank

GROUP VERSION: as is, more reps if needed, most people from the hang. Or if I want someone to go heavy, just do cleans instead

INJURY VERSION: Pick 2 of the SLIPS you can do and practice for 30 minutes at a decently high intensity

WARMUP
PVC OHS
Handstand
Jump rope
Kb swing
Box jump

GENERAL FEAR LEVEL: 3

Warm up for 191208:
GENERAL WARM-UP

2 rounds of:
30-seconds of a squat hold
10 PVC pass-throughs
10 jumping air squats
10 Spiderman crawl steps

SPECIFIC WARM-UP

Perform 2 rounds of the progression. For the first round, use a PVC; for the second round, use an empty barbell:
5 dip + drive + shrug
5 high hang muscle snatch
5 overhead squats
5 hang snatches
5 snatches

Build-up
Build up to the first working set by performing sets of 3-3-2-2-1.

SLIPS

Scales
EMOM 10 minutes
Odd minutes: Back scale, 30-sec right side
Even minutes: Back  scale, 30-sec left side

Stretching
EMOM 10 minutes
Minute 1: Reverse grip bar hang, 30-sec
Minute 2: PVC overhead duck walk, 30-sec

INTENDED STIMULUS
.
Fun day! Starting with SLIPS is an excellent opportunity to increase the core temperature and prime your primary stabilizers. When you get to the snatch you will be up and ready to go. We tend to be way too precious with energy when it comes to heavy days. Give the SLIPS all your love and your snatch will thank you. Trust your training. Today is a good day to change some of the positions so that shoulders, ankles, and hips are nice and mobile for the lifting session next! 
Now, let's talk about the snatch. It is such a beautiful movement. It is the true expression of your flexibility, strength, coordination, balance, power, speed, pure badassery, and hard work. Keep in mind one crucial aspect. You want to develop this movement with the following hierarchy as a guide: 1. positions; 2. movement; 3. speed; 4. load. Yes, weight and speed are last in importance for a simple reason. If your positions and movement are weak, the amount of load you can snatch will always be limited. Today find where you are lacking on those four points and work on that. If it is positions, add pauses, and hold the right positions. If it is movement, add partial movements (hangs and powers) and repetitions to reinforce proper movement patterns. If it is speed, find a load that allows you to move fast. If it is load, then you are good to go, go heavy AF!

OPTION for SLIPS
3 sets 
20 seconds back scale on right leg, with bent knee
20 seconds back scale on left leg, with bent knee
20 seconds rest
20 seconds front scale on right let, with bent knee
20 seconds front scale on right let, with bent knee
20 seconds rest
20 seconds L-sit hold from pull-up bar
20 seconds rest
20 seconds L-sit hold from dumbbells 
20 seconds rest 
20 seconds L handstand hold on wall with wide arms
20 seconds rest
20 seconds L handstand hold on wall with wide arms
20 seconds rest
20 seconds extended plank hold facing the ground
20 seconds rest
20 seconds  extended plank hold facing the ceiling

rest 1:00 between sets

OPTION for Snatches
For all the snatches here there is a 2-second pause at the receiving position, whether power or full. For all the overhead squats there is a 2-second pause at the bottom. 

EMOM for 5
2 high hang power snatches + 2 pause overhead squats

Build from super effing light to light.

EMOM for 4
2 hang power snatches from mid-thigh + 1 overhead squat + 1 hang snatch from midthigh

Build from light to light/moderate

EMOM for 3
1 power snatch + 1 snatch + 1 overhead squat

Build from light to light/moderate

Mother of Pearl it’s been a while