남(m)/46/171cm/94kg/2303016/
Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments./
오늘기록 
20-25-35-45-55kg
20-25-35-40-45kg
20-25-35-40-45kg/
최고기록
60kg(x)-52.5kg(1x)-60kg(x)(40/83kg/150609)/
목요일 저녁 두번째와드

CFWUx2 10*45dl*2 burgener, skill transfer
95 106 117 128(1f1f1) 122.5
95 106 117 128 133.5
117 122.5 128 128 128

Power snatch    75-85-95--
Snatch balance 95-105-115--
Squat snatch     85-95-100--
E3MOM

25 mins of intense yoga focused on shoulder rehabilitation. A recent shoulder injury has exposed rotator cuff and scapular weakness caused by a really old collar bone break. I've been working on strengthening it.
5x5 Power cleans @ 25. 35. 45. 55. 60kg.

Power snatch: 95,105,115,125,125x1
snatch balance from floor: 65,75,95,105,115
squatch snatch: 95,105,115,125,125

60-65-67.5-70-70
60-70-75-77.5-80
60-70-80-85-85

115-125-125-115-115
115-125-125-115-115
115-120-125-130-135
We haven’t been snatching and it shows!

For SLIPS I did: tabata back scale alternating legs, inverse tabata pistol squat hold, 2 minutes of handstand practice, 2 minutes of pvc duck walk practice, 8 rounds of :10/:10 work rest Spider-Man plank alternating sides, some random stretches for 2 minutes, and finally 4 more minutes of handstand practice both free and inverted shoulder opening, trying to mimic the ohs position against the wall. 

180/41/69”

6 JUL

Power snatch 3-3-3-3-3 reps
75-85/95-105-110-110
Snatch balance 2-2-2-2-2 reps
75-45-50-55-75
Squat snatch 1-1-1-1-1 reps
65NG/55-60-65-70-70

155/165/175 lbs.

Worked w/ Lucas on form so didn't really get through it as rx'd

20 mins of SLIPS 👍🏼

PS: 95-115-135-145-155
SB: 95-115-135-155-160
SS: 135-145-155-160-165

good to get in some snatch work/volume. It’s been awhile since  snatching last and I’m still coming back from nagging back issues. Happy to be around 70% of PR

PSN: 95-105-115-125-125
SN Balance: 95-95-105-115-125
squat SN: 105-115-125-135-145(f)

45,55, 60kg

20 min SLIPS
85-105-115-125-135 Snatch
85-105-115-125-135 Snatch Balance
85-85-85-85-85 Squat Snatch - Worked on form

PS: 65-75-95-105-115
SB: 45-65-75-85-95
SS: 65-65-75-85-95

PS: 135-145-155-160-150  (reset after each)
SB: 135-155-175-185-200x1 F
SS: 140-150-160-170-180F 

Can’t be too disappointed with this; these are all within 10% of my all-time best.  Second rep of 200 on snatch balance was there, but lost it forward at the bottom.  Interestingly, 200x2 would have been a PR.  160 and 170 on squat snatch felt great – really solid at the bottom – but I fear I was just barely getting the bar high enough.  I had zero chance to get under 180 today.

47m/5'10"/185

20 moms of SLIPS
115-125-135-145-155
95-105-115-125-135
156-165-175-185-195

no misses felt strong today💪🏻

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

Power Snatch 3-3-3-3-3
75lb-95lb-115lb-135lb-155lb(miss)-145lb
Snatch Balance 2-2-2-2-2
135lb-140lb-145lb(miss)-145lb-150lb-155lb
Squat Snatch 1-1-1-1-1
135lb-145lb-145lb 155lb(miss)-135lb-135lb

Power snatch 65-75-85-95-105
Snatch balance 45-55-65-75-85
Squat snatch 65-75-85-95-105

M/36/172#
SLIPS with the kids
95/100/105/110/115
115/120/125/130/135
115/120x2/125/130/135f/115x2

M/39/112kg
Power snatch 

155lbs/155lbs/155lbs+2kg/165lbs/165lbs+2kg

Snatch balance

135bs/145bs/145lbs/145lbs+2kg/145lbs+2kg

Squat snatch

165lbs/185lbs/185lbs+2kg/185lbs+2kg/185lbs+2kg

in the garage, usual now
135# PS
115# SB (from the ground did not want heavy so up reps)
155# SS (to be honest some looked more like PS)

Technique Day
Power Snatch - 65lbs
OHS - PVC
Power Snatch - 75lbs

Not yet able to get in the bottom position yet so stuck with power snatches and worked on OHS.

115-115-115-115-115
95-95-95-95-95
115-115-115-115-115

power snatch
55-55-55-55-55

snatch balance
35-55-60-65-85

squat snatch 
55-55-65-85-65

feeling off

F/5’5/140

Since I haven't snatched in about 3 years I took the format and applied it to a clean&jerk workout,I wish to master the easier olympic lift first before moving to the more complicated one.
Power clean
50kg×4
Push press
45,45,47.5,50kg
Front squat
50,60,70,80kg

My upper body mobility limited my squat weight alot. What good drills can i do to improve it?

SLIPS - 20 min
Power Snatch (5x3)
90, 110, 120, 130, 140x2
Snatch Balance (5x2)
90, 110, 110, 120, 130
Squat Snatch (5x1)
90, 110, 130, 135, 140

SLIPS✅
55-65-75-85-95#
65-65-75-75-75#
95-105-115-125(f)-125#

compare to:
PS 65-65-75-85-95
SB 75-75-85-95-105
SS 95-105-115-125-135(f). Lbs

Power snatch: 125-135-145-155-160
Snatch balance: 135-145-155-165-175
Squat snatch: 145-155-165-175-185(fx3)
m/52/5'11"/200#

https://www.youtube.com/watch?v=nk8aW389A-Q

125-135-145-150-155
155-165-175-185-190
135-155-165-170-135

Power snatch 75-85-90-95-105
Snatch balance 35-40-45-45-50
Dumbbell squat snatch 33-38-43-48-53 (1x each arm)

SLPS
pwr sntch
95/95/95/105/120
Sntch Balance
2@15
2@125
1@130 f
1@ 130
1@130
I decided to do singles on the snatch balance, I don't like dropping the weight back down on my shoulders.....
Squat snatch
115/120/130f/115/115
m/50/175

✅SLIPS.
Power snatch :40-50-60-70-75kg.
Snatch balance :40-60-80-100-110kg.
Squat snatch :60-70-80-80-80kg.
Today is not in good condition.
https://youtu.be/VHh96ceQbTg

Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps65,72.5,82.5,115,145
Snatch balance 3-3-3-3-3-reps45,50,70,82.5,102,5
Squat snatch 3-3-3-3-3- reps50.2,67.5,72.5,82.5,100.

SLIPS ✅
power snatch: 65-75-95-100-105lbs
snatch balance: 65-75-80-80-80lbs
squat snatch: 80-80-80-80-80lbs

the snatch is a weakness for me. Haven’t spent much time on it. Kept it light to focus on form. Did a few extra reps of the squat snatch for some extra practice. 

Power snatch: 3@ 45/55/65/70/75(F)/70

Snatch balance: 2@ 45/55/65/70/75(F)/70

Squat snatch: 1@ 45/55/65/70/75(F)/70

I know snatching is a weakness but I couldn't even hit my compare to numbers let alone my PRs today! Guess I better start working on them more. 

Power: 30-40-45-50-40kg
Balance: 30-35-40-45-50kg
Squat: 40-45-50-55-50kg
I haven't practiced olympic lifts for ages...
43/1.78m/77kg

WOD ANALYSIS

Coaching notes:
Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for snatch movements.

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic modality and the second combination is 3 heavy complex movements from weightlifting modality.

Purpose: The purpose of the exercise is to increase the snatch records, so the athletes must lift their heaviest resistance. The amount of resistance should be progressively increased to reach their record (3RM, 2RM, 1RM respectively). Athletes must strive to do their best and should rest at least 2 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 50 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform 3 snatch movements and should rest at least 2 minutes between sets.

Running a class: Trainers just have ≈ 10 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in the first part of this exercise program. Furthermore, low repetitions per set will make use of the phosphagen system in the second part.

Anatomy:
Snatch: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps
_____________________________________

Running a 60 min class:
Whiteboard ≈ 2 min
General warm-up ≈ 4 min
WOD ≈ 50 min
Cool-down ≈ 4 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Bittersweet ending to the Greg Glassman era of CrossFit. Congratulations Eric, we look forward to your talents that you’ll bring to the CrossFit community. Greg Glassman,  will be missed! Thank you for building CrossFit what it is today and sharing it with the world. 
Cold Storage CrossFit is #committedtocrossfit 

Globo Scale:  Change is a welcome thing.   If you have a barbell and bumpers go to town here.  If you are using iron plates work up to heavy singles and do technique on the snatch balances.  If you only have dumbbells and a broomstick, do the power snatches, DB Overhead squats in place of the snatch balances, and then do the squat snatches.  

Snatches are a huge weakness...only done them sparingly, ? 1/month since started CrossFit 7 months ago.
Power: 95#/100/105/110/115
Balance: 65#/75/85/95/105
Sq: 95#/100/110/115f/115

Champions Club Scaling Notes

RANT
I had every intention of doing this workout in full after the 6:30 pm session here. But somehow I got roped into this conversation - for lack of a better term- with a 5 and 7 year old from our Babies session, where they detailed a plan of how they would handle a bad guy coming in their house. From what I could understand, it sounded like their plan of action would have a mix between Home Alone and the Method Man skit from 36 Chambers. Needless to say, JT and El had all the stragglers at our session awestruck at both their advanced thinking of such a subject and their comedic sense when someone said the word "butt." Power snatches could wait.

WHAT ABOUT THE MOVEMENTS
Power snatch - jumping, upright torso, external load transition position, partial range of motion
Snatch balance - jumping, upright torso, external load, no transition position, full range of motion
Snatch - jumping, upright torso, external load, transition position, full range of motion

WHAT ABOUT THE FORMAT
Max effort day, so rest between sets around 2 minutes, or do some SLIPS in between if you're bored or crunched for time. Low reps means heavier weight. I wonder if this is meant to increase every set of the workout like that one press/push press/push jerk one.

TECHNIQUE SCALE
Same max effort format, just do sets of like 10 or 15 each time.

CONSISTENCY SCALE
AMRAP in 15 minutes of:
(pick either power snatch or snatch) 10 reps
1:00 plank

INTENSITY SCALE
As is

MY STUFF
I threw 135 on a bar and did a bunch of sets of 3 power snatches in between cleaning and wiping down stuff just now. Obviously there was Protect Ya Neck playing in the background, inspired by recent events.

GENERAL FEAR LEVEL: 4