CFWUx2 10*45dl*2 burgener 10*95*2
106 117 128 139 150 161

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60x2. 55. 55. 60. 60kg
55. 55. 55. 60. 60kg (04AUG20)

125
145
165
175
185

power clean and split jerk. 95,115,125,135,145

185-190-195-200-205, power cleans and not touch and go, dropped each one. 



182/41/69”

65-70-75-80-85 kgs
old -> 64 kgs all

M/45/5’7’/180
First time on the bar in 6 months and it felt great!
155/155/165/175/175

M/34/6'/175#

Power cleans and push jerks
175/185/195/205/215/225(f2; missed third jerk)

Man!!! Nuno Costa and Ricardo Rivas ROCK!!!! What a great weekend, even after almost 7 years coaching I'm still amazed by the level of vitruosity CF seminar staff has. Awesome!!!

Clean and jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 200401.

GENERAL WARM-UP
2 rounds for 30-seconds of:
30s Samson stretch
Spiderman lunges
Push-up to downward dog
Wall-ball shots (with a light medicine ball)

SPECIFIC WARM-UP
Clean and jerk
Perform 5 reps of each step of the progression with an empty barbell:
Hang clean deadlift + shrug
Hang muscle cleans
Hang power clean + front squat
Deadlift shrug + clean
Push press
Push jerk
Clean + split jerk

Build-up
Build up to starting working weight by performing 4 sets:
Sets 1 & 2: 5 clean and jerks at approx. 50% and 60%
Sets 3 & 4: 3 clean and jerks at approx. 70% and 75%
All sets should be approx. over 80% of 1RM clean and jerk

195
205
205
210 got last jerk on 2nd try
210

M/39/111kg
70-80-90-100-100kg

103,113,118,123,128 in pounds

135-155-175-180-185

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135-155-175-185-190-195x2-195

65-75-85-95-105lbs

M/24/5'8"/160lb
CrossFit AFK

145lb-155lb-165lb-175lb-185lb

75,85,95,95,95 limited by what I can clean since I have no rack

65-65-70-75-80#
felt like I could have gone heavier but previous 1RPM was 90#

Connor - power clean & jerk
75 - 95 - 115 - 135 - 155

Sheri  - Rx
65 - 65 - 95 - 95 - 95

135, 145, 155, 165, 165

165's got slight shit on 3rd reps

Dbs power clean and jerk
45# dbs - 55 - 60 - 65 - 65

4/1/20 got up to 150#
Today: 115/135/145/155/170#

165-180-195-210-225

The CF L1 at CrossFit Skyline in Houston was an awesome experience! The CF staff, Nadia, Libby, Jeremy and Tefy were excellent coaches and communicators. Would love to offer some constructive criticism, but there's not a thing I would have changed...except masks. Masks are no fun. 

Kg:50-60-65-60-60
focus on technique 

Squat clean and push jerk: 3@ 95#, 100, 105, 110, 115. Completed scales in between sets. Practiced double unders afterwards.

Scaled for technique
2 @ 95#
1 @ 105/115/125
then
5 rnds
10 AKBS @ 53#
5 ghd to parallel
4:44
rest 5 min
100   20" box step ups with 20# vest
6:12
m/50/175

95, 115, 135, 135, 135 - Went easy while low right back is still healing.

My warmp up

As Many Rounds As Possible In 3 Minutes:
20 High Knees
20 Mountain Climber Twists

*Straight Into*

As Many Rounds As Possible In 3 Minutes:
20 Butt Kicks
20 Heel Taps
*Straight Into*

As Many Rounds As Possible In 3 Minutes:
20 Lateral Jumps
20 Mountain Climbers

Clean and jerk 3-3-3-3-3 reps
25 lb all reps , then push ups with 10 lb between sets.  
jump rop, push ups with perfect push up (BW) and cold-down

Sprained wrist; change to power c&j form drill 5x 5reps at 45#

x3

155
165
165
170
175

Got a bit sloppy at the end

M/34/6’/220
135/155/170/185/205(pr!)

135, 145,  150,  155,  160 Rx 

135
145
155
165
175 Rx/PR

75/85/95/100/105

185x3
195x3
205x2 – missed jerk
205x1 – decided to go back down
195x3 – power
185x3 

Cleans were pretty good, some I caught a little low (slow elbows).  Jerks were okay, but definitely room to improve there.  Triples are hard – each rep takes so much out of me.

47m/5'10"/180

165 - 185 - 195 - 205 - 215(2+f) squat-clean + split jerk
Feeling a bit beat up and unrecovered...tough cycle + bad sleep
m/52/5'11"/200#	

Did it from home so didn't have the weights to go any higher... But still good to do some weightlifting !
50kg-54kg-58kg-60kg-62kg

The CFL-1 at CrossFit One Nation this weekend was amazing.  Awesome instruction and so many great people to meet and work out with.  Great job guys.

Clean & jerk 3-3-3-3-3

63	63	63	63	65,5	kg

https://youtu.be/Ddo7oG2FhXM

M32, 181cm, 91kg

75, 85, 95, 105, 110kg

I had the most amazing time this past weekend at CrossFit HQ in Scott's Valley! The teachers were so knowledgeable and enthusiastic and you could really tell they truly enjoy what they do. Thank you all so much!! 

Made up yesterday's wod--results there
will make this up on Tues AM

3 reps 45lb
3 reps 65lb
3 reps 75lb
3 reps 95lb
3 reps 115lb
9:03

45/bar warmups 
95 x 2 sets
115 x 2 sets
135 x 1 set

135, 155, 175, 185, 195

1-11 Pound *3
2-22 pound * 3
3- 33 Pound * 1
4- 33 Pound * 1
5- 33 pound * 1

65
95
95
95
105

I’m right there with you Michael Arko - too many joints and muscles are sore today. So, I focused on technique while playing around with weights up to 135# doing power clean and split jerk. I didn’t keep track of rounds or reps, but each round was definitely more than 3 reps. I did some scales and L-sit practice in between rounds too.  Lots of stretching afterwards.

Feeling burned out today. Decided just to go through the motions. All cleans were squatted.
33, 38, 43 lbs pairs of dumbbells
90, 105lbs barbell
Far below my limits.

115, 135, 145, 135, 135

115,135,145,155,165

Clean and jerk 3-3-3-3-3 reps
92.5-115-135-150-160-185

M/49/86
135-155-175(2)-175-175

200401: 115-115-125-125-135
200914: 125-135-135-135-135

F/50/5'6"/145
power-cleans & split-jerks
75-85-95-100-100

135-140-145-150-150lbs
compare to 200401:
125-130-135-140-145lbs

analisis:

Goal: strengh Atp pathway
Duration: 5 x 5 min round 25 min
Reps/load:
5 rounds for 3 heavy clean and jerk reps.
Volumen: 15 reps heavy total.

Breakdown:
Is a single modality wod
Focus on develop the strengh
Take 5 min for every rounds for recovery the atp pathway.
Your firsts 3 heavy (80%)reps are your first round
Add weight every round.
Clean and jerk is a hip extension-upperbody pull,squat and upperbody press.
The challenge is unbroken sets
Add weight every round:

60 min class:
3 min brief 
7 min warm up general
10 min general warm up
2 min rest
25 wod
8 mi. Skill
5 cool DOWN 

Class:
Warm up general (dumbell)
2 rounds: x2 ligth dumbells
7 deadlift 
6 hang power clean
5 jerks
20 mts walking lounges no weight.

Warm up ESPECIFIC 
2 min for review and bear the bar whit ligth weigth.
4 x 2 min rounds
3-5 squat clean and jerk add weigth 
 
Rest 2 min
Wod 25 min
5x 5 min rounds. 

Skill
4 x Max SEAT shoulder press moderate weight
Rest 1:30/ sets.

Cool DOWN 5 min:
Strech 
Lift your stuff.
Records.
https://www.instagram.com/invites/contact/?i=3ncc22dnu6b9&utm_content=j09acob

Great weekend attending CF-L1 course with Chris and Chad at my home box Black River Crossfit in Cape Town.

Inspiring sessions that re-established why I became a coach in the first place. 

Highly Recommended

measurements in kg

60/82/92/100/105 

could go a bit higher but technique started suffering

M/45/6'2"/180#

Not alot of barbell work for me lately mostly kettlebell so bar felt heavy...squat clean and split jerks 
105/115/125/135/145
Then some 5 x 5  53# DxKB clean and jerks

Amazing course!
Fantastico corso!
Docenti super!
compagni di corso fortissimi!
ROMA 12-13 September

Mega Stimmung in Berlin diese Woche bei CrossFit MyLeo! Es war viel Spaß!
Mac

174cm/75kg/29age.
200401: 70-80-90-100-105kg.https://youtu.be/nUmOsBMaGbA
200914: 60-70-80-90-102kg.https://youtu.be/0ts8m5XwIC4

Attended to Level 2 at my home gym Crossfit Atlanta and had an incredible weekend. Chuck, Donny, and Becky were an amazing crew, super professional, incredibly knowledgeable, and provided crucial feedback for my growth as a coach. Moving forward I will implement the new knowledge and sharper eyes in my classes and make my client's experience even better than before!
Thanks once again to Chuck, Donny, and Becky for the amazing experience! They are the best on what they do! Amazing energy from our group as well!

Champions Club Scaling Notes

RANT
Alternate feet on the split jerk. Be an athlete.

WHAT ABOUT THE MOVEMENT
Clean and jerk - jumping, external load, upright torso, transition position, jumping again, overhead, upright torso again, lunge shape

WHAT ABOUT THE FORMAT
Max effort day, do a set then rest as needed between; in this case they want to see if we can maintain a heavy weight for more than 1 rep.

TECHNIQUE SCALE
Same format, just increase the reps to something that gives you enough feedback to fix as you go on

CONSISTENCY SCALE
As is if the weight can be heavy-ish.

INTENSITY SCALE
Do a 100-meter sprint before each set, see how heavy breathing affects your form.

MY STUFF
I did sets of 175 (consecutive) between cleaning some stuff. I was breathing heavy after each set still.

GENERAL FEAR LEVEL: 3

Attended the Level 2 at Crossfit 714 In Orange,ca with a great group of peeps.  Coaches Matt, Nick and Gene were outstanding! A perfect mix of professionalism, knowledge and fun! Thank you guys again!
Moss

No one could’ve let me know we went mask up for the pic? Smh