CFWUx2 10*45dl burgener 
5*95
106-106-117-117-122.5
106-111.5-117-117-122.5-122.5

Muscle snatch 5x1 @135lbs
Power snatch 5x1 @185lbs
Squat snatch 5x1 @205lbs

Muscle-95,105,110,115,120
Power-155,160,165,170-fail,165
Squat-95,100,105,110-fail,105

February 19th, 2022 (one day rest); morning

wu: bike, slihps
skill: sg db

wod:		 5x1 msn + 1 ohsq
			42,5 - 42,5 - 42,5 - 45 - 45 kg
				 5x1 psn + 1 ohsq
			50 - 52,5 - 52,5 - 55 - 57,5 kg
				5x1 sqsn + 1 ohsq
			   60 - 60 - 60 - 60 - 60 kg

post: shoulder accessory, bike

dumbbells, every 30 seconds, each set is 1 RH and 1 LH

35, 40, 45, 50, 55, 
55, 60, 60, 65, 65
65, 65, 70, 70, 75

(some of the squat snatched were ugly)

rx’d+ but didn’t go as heavy as possible. 

135-135-135-140-145-135
135-140-145-150-155 (power sn.+ohs)
135-140-145-140-145-150
rested about a minute between all lifts

right before 211201 WOD...

180/42/176cm

MS 65/75/85/95/105 lbs
PS 115/125/135/145/155 lbs
SS 115/135/155/165/185 Lbs 

Ms, 5 times 155
Ps, 175, 175, 165 165 165
S, 5 times 165

Male 23y175cm86kg

MS: 65-95-105-115-125
PSN: 125-135-145-145-150
SN: 95-115-135-145-155

MS: 65-85-95-105-115 (3 reps)
PS: 125-135-135-135-135 (1 rep)
SS: 95 x 5 

43 / 6’0 / 195

M/35/6'/175#

Muscle snatch up to 160 lbs.
Power snatch up to 180 lbs.

Deo gratias

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

95lb-105lb-115lb-115lb-115lb

115lb-125lb-125lb-125lb-125lb

125lb-125lb-125lb-125lb(miss, pulled bar really high but fear of dropping under)-115lb

muscle：50-55-60-62-65KG.
power：70-75-77-80-83KG.
squat：85-87-90-95-100KG.
https://youtu.be/_51f9jAwx74

Scaled to:
6 sets of 5 2x45#DBs MS
5 sets of 6 70#DB PS
4 sets of 6 70#DB OHS

1.25 mile run
MS 95-115-135-135-140
PS 140-145-155-165(f)-160
SS 160(f)- 155(f)-135(f) reset 95- 115-125(f)-125-135

Muscle Snatch 25-30-35-40-45 kg
Power Snatch 45-50-55-60-60 kg
Squat Snatch 60-60-60-60-60 kg

Only light dumbbells available, so I modified this to:
--
6x10 single-arm DB muscle snatches | L/R | 12,5 kg 
6x10 single-arm DB power snatches | L/R | 12,5 kg 
6x5 single-arm DB squat snatches| L/R | 9,5 kg 
4x10 single-arm DB overhead squats | L/R | 9,5 kg 
2x10 single-arm DB overhead squats | L/R | 12,5 kg 
--
Felt like a solid session, despite the light weights. 

Congratulations, Alleia!  I pray this is the beginning of positive change for the Navajo Nation.  May many be inspired, given new hope and purpose as they are introduced to a healthy lifestyle through CrossFit.  

completed 12/3 a.m. at the Y.

MS - 95, 105, 115, 115, 115
PS - 125, 130, 135, 140 (f), 135
SS - 100 (f), 100, 105, 110, 115, 115

few more SS after at 95 to practice form. 

210324
75, 80, 95, 100, 105
115, 120, 125, 130, 130
95, 95, 100, 110, 115

slow and steady improvement! 

135 muscle 160 power 

MS 115,125,130(F),130,125
PS 125,130(F),130(F),115. Called it there, did 40 reps for time of PS at 75, short Randy in 4:36. 

Muscle Snatch 45lbs 1-1-1-1-1
Power Snatch 65lbs 1-1-1-1-1
Squat Snatch 65lbs 1-1-1-1-1

M48/5'7"/170#

Muscle snatch 1-1-1-1-1 reps
75-80-85-90-95
Power snatch 1-1-1-1-1 reps
95-100-105-110-115
Squat snatch 1-1-1-1-1 reps
95-100-105-110-115

Took it easy today...was thinking I had 135# in me but shoulders disagreed

15min EMOM

1 power snatch at 120

was more than enough 

MS 120#-125-130-135!
PS 150#-155-160-165F
SS DNS Too sore from Tuesday’s thruster WOD

MS 175lb
PS 185lb
SS 155lb

Did these as a complex: muscle/power/squat

kept it lighter. Shoulder is doing better but didn’t want to load it too much.

45, 75, 95, 105, 125

Muscle Snatch 115
Power Snatch 155
Squat Snatch 195

muscle snatch:
(3)65, (3)75, 85, 90, 90
Power Snatch:
95 (very ugly), 85, 85, 85, 85
Squat Snatch:
85, 85, 85, 85 (fail), 85
Felt very crunchy after the first power snatch and decided to stay at low weight to practice the movements better.

This one is tough for me, so I thought I would at least practice. 
1 arm OH squats same arm - sets of 5. 
10lb dumbbell, 15, 17.5, 20, 22.5
1 arm squat snatches - sets of 3
15, 20, 25, 27.5
Then I did workout from 211127. Trying to catch up from last week 

Lower back still not ready for anything heavy, so kept it at 35# and just drilled the crap out of the movements from the high hang.

Muscle snatch: 105 - 115 - 125 - 135 - 140
Power snatch: 145 - 150 - 155 - 160 - 165
Squat snatch: 165 - 170 - 175 - 180 - 185(f)
m/53/5'11"/190#	

3/23/2021: up to 95#/115/115
Today: 
M sn: 95/100/105/110/115
P sn: 115/120/125/130/135f
Sq sn: 115/125/135f/130f/125

Substituted this:

5 rounds
400m run
15 power snatches, 75lbs
20:12

Light bar work not post worthy
I’ve been doing CF for less than two years, and I keep finding out how much I don’t know. 
Never heard of muscle snatch look forward to learning more. Thanks CF! 

Mama moves! 
empty barbell static holds 
3 pos snatch 3x20s each pos - this burned! 

move for 12min (with some questionable dance moves between sets)
20 alt db snatch 20#
20 air squat
20 ring row

MS: 65-75-80-85-90lbs
PS: 95-100-105-110-115lbs
SS: scaled to the following complex
5x1 of 1 PS + 1 OHS + 1 snatch balance at 95 lbs. 
Did a few squat snatches at 95lbs for practice. 

95-115-115-115-115
115-135-155-155-155
115-145-155-165-165

quads are still toasted from thruster day

Muscle snatch 1-1-1-1-1 reps
75-85-95-115-135
Power snatch 1-1-1-1-1 reps
85-95-115-125-135
Squat snatch 1-1-1-1-1 reps
45-55-65-82.5-102.5

65/65/75/75/80
95/105/115/115/115
95 f/95f/95/95/95
m/51/175
Ugh-sqt snatches were eluding me this AM

msn 53-55-58-60-63(x)
psn 63-68-73-75-78
sn 80(x)-80(x)-80(x)-80(x)-80

Globo scale:  If you are using iron plates today work up to heavy but controllable singles for each type of snatch, and then work sets across for the singles.  Perhaps an EMOM style will work.  If using smaller than standard plates do low hang snatches.  Dumbbells sub 5 increasing weight sets of 3 left/3 right OHS,  then 5 sets of 4 alternating single dumbbell squat snatches resetting on the ground after each rep, then 6 sets of 2 double dumbbell power snatches. If you max the available dumbbells do AMRAP sets.  If you are dumbbell limited, such as a hotel gym, add in some of the bodyweight sub movements today, especially if it is well below your max. 

Busy gym:  If you have a platform (or a rack If using iron plates) , hog it.  Do this EMOM if time is a concern.  Otherwise do the dumbbell or Bodyweight sub. 

Bodyweight sub: we have explosiveness and core and shoulder stability in the lift today.  First of all if you have a PVC pipe or a broomstick, spend 15-20 minutes working Burgender drills for the snatch.  Then spend time working on handstand walks/wall walks and handstand holds, knee jumps, pistol squats (bulgarian split squats or step ups as subs), and some hard but short shuttle sprints or high jumps. 

Champions Club Scaling Notes

RANT
This is one of those workout I would consider... hmmm... specialty, maybe 3rd-wave workouts. What I mean by that is there are a lot of people in CrossFit gyms who's power snatch will look the same as their squat snatch - based on both technique and flexibility. And muscle-snatch is something that rarely comes up, and could be considered limited use outside of CrossFit-specific metcons. So if you're technique is on point and you're experienced, do your thing. If not, less is more. Pick one movement and just drill it a ton.

WORKOUT THEMES
Jumping with weight, not too focused on the landing. Jumping with weight and a little focused on the landing. Jumping with weight and really focused on the landing.

MAIN DECISION
Is my technique good enough to make 1 rep a good enough dose for today?

TECHNIQUE SCALE
See rant. Pick one movement, add a ton of reps.

CONSISTENCY SCALE
Work up to a 5 RM muscle snatch
Work up to a 5 RM Power snatch
Work up to a 5 RM snatch

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

INJURY SCALE
Pick a movement you can do at full capacity and do the same max effort format. Or practice SLIPS for 30 minutes.

MY STUFF
I tested out a variation of the Christmas workout we'll be doing in a few weeks.

GENERAL FEAR LEVEL: 3