CFWUx2 10*20kg/40kg 5*45kg
50kg 55-55-55kg 60-60-60-60-60kg

February 9th, 2022; vormittags

wu: bike, slihps
skill: snatch drills + ohsq

wod:	   1 pow. snatch + ohsq
			       3-2-2-2-1-1-1-1-1
		52,5-55-57,5-60-62,5-65*-60-60-60

post: shoulder and abs accessory, walk
* new personal best ohsq + 5 kg

155x3
165x2
170x2
175x2
180x1
185x1
190x1
195x1 miss; elbow/shoulder instability 
195x1 held bar slightly more narrow 

didn’t do CAP snatch practice prior


180/42/176cm

3/95 Lbs 
2/ 115-135-145
1/155-165-170-175-185 Lbs 

155-165-165-170-175-185-195-200(PR)

155 x3

175x2
195x2
215 x2 

225 x1
235 x1

Failed the other two so I did some slow backsquats 

Male 23y 175cm 84kg

135/145-155-165/175-185-195-195-200

oops I did 5-3-3-3-1-1-1-1-1

M/26/5'8"/155lb
CrossFit AFK

135lb-140lb-145lb-150lb-155lb-160lb-165lb-170lb-175lb

M/35/6'/175#

1x5: 195
2x3: 205/210

Deo gratias

3/90 v
2/94 v
2/97 v
2/100v
1/103 v
1/106 v
1/109 fail x 2
1/90 v

https://youtu.be/YHPrfd3jHnc

Renae:  5x55/65/75; 3x85(hard)/80(f-3rd)/80/80, skipped last rd
Lucas: 5x95/105/105; 3x115/120(f-3rd)/125/135x1(PR)
Me: 5x135/155/165; 3x175/180(f-3rd)/185x1/stopped 

x3: 145 - 155 
x2: 165 - 175
x1: 185 - 195 - 205 - 215(f) - 215(f) 

95 x3
105, 110, 115 x2
120, 125, 130, 135 (PR - I think!), 140 (f), 140 (f) x1

Tried starting with 115lbs, nope! Need to get more confidence in shoulder stability for these lifts. 

95(x5)-105-115-125-135-145-155-160-165(F)

210401: 95(x5)-105-115-125-135-145-155-160(F)-160 (PR)

Completed on 11-24

Single Arm KB OH SQT
5x5 (35lbs)

Double Arm KB OH SQT
5x3 (35’s)

Modified: many OHS variations 
--
10 OHS with pipe 
2x 10 DB single-arm OHS L/R | 5 kg DB
2x 10 DB single-arm OHS L/R | 7,5 kg DB
4x 10 DB single-arm OHS L/R | 9,5 kg DB
2x 5 OHS w/ bar | 20 kg 
10 OHS w/ bar | 20 kg 
10 OHS w/ bar | 20 kg 
10 OHS w/ bar | 20 kg 
10 OHS w/ bar | 20 kg 
20 OHS w/ bar | 20 kg  
--
5 km easy run in the morning 
completed on 211125

3-95
2- 105, 110, 115
1- 120, 125, 130, 135 (f), 135, 140 (f)

overhead squat
3 - #65
2 - #75
2 - #85
2 - #95
1 - #105
1 - #115
1 - #120
1 - #125
1 - #130

1R OH Squat PR-#130

worked sets of 3s and 2s up to 145lbs

16 sets of:
 5 70#DB OHS

No barbell so I did max reps 2x50-lb db thrusters 
12-12-12-12-10-10-10-10-10

4/21/21: hotel WOD subs
Today: Wu 45#/65/95*10
3) 115, 
2) 125/135/140, 
1) 145/150/155/160f/160f

M48, 5'7", 170#

OHS - 100-105-110-115-120-125-130-135-140#

95
115/135/135
135/150/165/135
m/51/175
compare to
95
115/125/135
145/160(f)/160/135
m/51/175

M/47/6'2"/180#

115
125/135/145
155/165/170(F)/160/165#

M50/1,70m/63kg

5-5-5-3-3-3-3-3 reps (beginner option)
25-27,5-27,5-27,75-27,75-27,75-27,75-28 in kg

우리집 Nate ver.2
10R
4 strict pull-ups
4 strict ring-dips
7 strict handstand push-ups
12 DB snatches (L6/R6) 22.5kg
-19:15

이렇게 해도 맷프레져는 못이기네

Technique work
10-45, 10-65, 10-75, 10-95, 5-105, 115-f, 115-f, 5-105, 9-105, 10-95#

210401:
10-65, 10-85, 10-95, 10-105, 5-115, f-120, 4-115, 10-110, 19-95#

59/5’8”/155

65-95-105-115-115-125-135-135

155-165-175-185-205-215-205-205-225

100-105-110-115-120-125-130-135-140(f)-140lbs 

compare to 4-1-21:
95-100-105-110-115-120-125-130-135lbs

Overhead squat 3-2-2-2-1-1-1-1-1 reps
65-75-80-105-110-122.5-135-150

PR ⭐️125KG.
210401:110KG.https://youtu.be/q54yktwjPPI
211124:80-85-90-95-100-105-110-115-120-125KG.https://youtu.be/l7VBmVh_dd4

Globo scale:  If you only have iron or conventional plates today warm up to a heavy but manageable weight for the OHS and do 6 sets of 5 reps.  Dumbbells sub single arm OHS with a dumbbell 5-5-4-4-3-3-3-3-2-2-2-2 , alternating arms after each set. Dumbbell OHS are much more difficult than barbell OHS so keep that in mind.  If you max out the available dumbbells do AMRAP sets.

Busy gym: either way you go this shouldn't be a problem.  Safety first though, know your surroundings. Use a rack or platform if possible and hog it if feasible.

Bodyweight/equipmentless sub: let's work pistols (or scales/subs) and handstand holds and walks today for 20 minute, and finish with 100 tempo stick/pvc OHS with perfect form. If you don't have a stick do single arm OHS with a soup can, backpack, 1/2 gallon milk carton or other lightish object. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short duration, heavy weight. Squatting with the most possible upright torso demands.

MAIN DECISION
Do I have the mobility to make 1 rep overhead squat a good use of time?

TECHNIQUE SCALE
Same format, 10+ reps per round. Slow and boring. Our group is gonna have lots of fun tomorrow.

CONSISTENCY SCALE
Don't take a full recovery between sets. Least amount of rest possible but still able to lift a heavy weight

INTENSITY SCALE
Do a short sprint/burpee set before each lifting set

INJURY SCALE
Upper-body - back squat
Lower-body - 3 5-minute rounds of: 2 handstand push-ups, 6 strict knees to elbows

MY STUFF
Did sets at 135-185, then back down the ladder.

GENERAL FEAR LEVEL: 3