CFWUx2 10*45dl+1sn burgener
95 95 95 95 95 101.5 101.5

175lbs for all sets
*I completed a set every 3:00
for 21:00

June 11
65/70/75/80/85/90/95/100 (F) 

95, 95x1, 95, 100, 105x2, 100, 100
Bad performance 

August 15th, 2021

wu: bike, pvc, balance board
skill: sg. arm oqhs, squat jerk, burgener drills

wod: 			emom'7
			3 hang squat snatches 40 kg
				missed 3 reps

post: low back/abs/extern. shoulder rotation accessory, bike

45/65/75/95/125/145/155(F)

M/25/5'8"/155lb
CrossFit AFK

115lb-115lb-115lb-115lb-115lb-115lb-115lb
(lost the ability to go touch and go on the last three sets, focused on coming back to a good set-up position)

95-95-105-115-125-135-135

42 / 6’0 / 190

All with 155 lb 

I failed 165 by two reps so I sticked to 155 and nailed all 7

Male 23y 175cm 83kg

M/35/6'/175#

115/135/140/145/150/155

Completed today

HSQTSN

95-115-120-125-130-135-140

Conditions wouldn't permit anything heavy today, so I didn't count reps and just did a bloody lot of them over at least 10 sets at weights 45-85#.  Technique felt good today, even with my knees still sore from 1775 and 210706.

12262020: up to 105#
Today: 45#/65/75/85/95/105/115

70-80-90-100-110-120-130

65/65/65/65/75/75/75
focus on movement 

：20-30-40-50-60-70-83kg.
https://youtu.be/2ocxKvFy5QE

modified

several rounds of

12 hang squat snatch 60# db alternating arms ever 3 reps

good

15#/15/25/25/30/30/35
body had trouble remembering how to do these. 

Completed in the a.m. Following with not so friendly Fran from 210624...

95 - 95 - 95 - 100 (x2-F) - 100 - 100 - 105 (x2-F) 

Compare to  201226
95's all sets w/ a 100 failure.

105, 115, 125, 130, 135x1, 125, 105lbs

Hang squat snatch triples with a swiffer
then front squats 
worked up to 75# for 3

Took the beginner option, slightly modified:
--
Hang squat snatch 3-3-3-3-3-3-3 reps *with pipe
DB Front squat: 3 x 10 reps  with 2x 12,5 kg DB  + 4 x 10 reps  with 2x 15 kg  DB
--
Light weights, but last sets felt heavy
5 km run during lunch break. 

M/56/6'1"/178

Hang squat snatch 3-3-3-3-3-3-3

Rx: 95/105/115/125/135/140/145/150/155 (2 + fail)*

*thank you to Charlie for the motivation

45-55-65-75-85-85-85
201226: 45-55-65-70-75-80-85

Technique day for me
hang squat snatches 10x45-55-65#
overhead squats 10x75-85-95-105
hang squat snatches 10x65

115 - 125 - 135 - 140 - 145 - 150 - 155 (2+fail)
m/53/5'11"/200#	 

105-110-115-125-130-135-140

Practice: 7 sets of 10 with pipe.

Hang Squat Cleans - worked up to 115. Compare to was 155s, back's been acting up lately

1k row - 3:35, goal here was to start right at target pace and hold on. I'll take it.

95-100-105-110-115-120-120

Superset with 20 Russian twists for the last 5 sets

Lifted without ego. Even though I got up to 130 last time, the quality of reps today was much better.

Hang squat snatch 
5-45/45/45/45/55/55/65

My snatches still need work so stayed light and made it a skill day. 

Hang squat snatch 3-3-3-3-3-3-3 reps 50-60-70-80-95-100-107.5
Post loads to comments.
Compare to 201226.
45-50-55-60-65-70-75

3x30kg 3x35kg 3x40kg 3x45kg 3x50kg 2x55kg 3x55kg

Short on time, bad at this move, subbed this:

21-15-9
45lb hang squat snatch
GHD sit up
10:35

This worked out really well: I was able to identify my #1 fault: armpits not turning out. Focusing on that fault helped to adjust bar travel, heels down, butt back, hips below knees -- all fell into place with attention to the armpits. Definitely not perfect! But a lot more consistent.

75-95-105-115-125-135-145

Compare to 170503: 95-125-135-140(1)-145x-145x-135

Compare to 160629: 75-85-95-100-105-110(2)-95

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping/landing with heavy weight, high output followed by rest, emphasis on squatting with an upright torso

MAIN DECISION
Do I allow for a regrip?

TECHNIQUE SCALE
Same format, do sets of 10+ each time, also hold bottom position for longer than is comfortable

CONSISTENCY SCALE
As listed, don't allow for regrip

INTENSITY SCALE
As listed, allow for short regrip if needed

INJURY SCALE
Find something you can lift at full capacity and do a 3 rep max

MY STUFF
Did sets of 115 with a pause on the bottom

GENERAL FEAR LEVEL: 3