These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪

3x3 psn sgl in kg

60, 60, 60

3x2 psn sgl + 1 ohsq in kg

62,5; 62,5; 62,5

5x1 sqsn in kg

65; 67,5; 70(x); 70(x); 70(x)

PS-135, 135, 140, 145, 145

SB-95, 95, 105, 105, 105

SS-105, 115, 125, 135, 135

40-45-47.5-50-52.5 kg

40-45-50-55-55 kg

30-35-40-45-47.5 kg

M/26/5'8"/170lb

CrossFit AFK

135lb-135lb-135lb-140lb-140lb

140lb-140lb-140lb-145lb-145lb

135lb-135lbmiss-135lb-135lb-135lbmiss

(Snatches have been feeling better. Still need to work on pulling under the bar. Good skill day)

Is the snatch always combined with a squat?

Power snatch

182/182/182/193/193

Snatch balance

192/192/192/192/197

Squat snatch

197/197/197/203/203

PS: 115/135/145/155/165

SB: 115/125/135/145/150 (fx1)

SS: 135/145/155/165/175 (failed)

2500m Row then #75 and under practice and a 20 min. Afternoon workout

Power snatch (3) 105-115-125-135-125

Snatch balance (2) 45-55-65-75-85

Squat snatch (1) 75-85-95-105-115 (PR)

beginner have to work on snatch squat.

heels coming off ground.

tight from hip replacement

PS 20 / 30 / 40 / 50 / 60 Kg -- 44 / 66 / 88 / 110 / 132 Lbs

SB Same as PS

SS 61 / 62 / 63 / 64 / 65 Kg -- 134 / 137 / 139 / 141 / 142 Lbs

PS x 3: 65-95-105-115-120

SS+SB: 125-135-140-145-150

SS: 155-165-175-185-190x

I love the higher volume weightlifting day!

Power Snatch 95 - 115 - 135 - 155 - 165

Snatch Balance 95 - 115 - 135 - 155 - 165

Squat Snatch 135 - 155 - 165 - 175 - 190 (5lb PR)

Follow me on IG to see videos from the dot com workout of the day! @ymmotvstommy

Rx

PS(x3): 115,135,155,175,185

SB(x2): 95,115,125,135,135

SS(X1): 155,175,185,195(PR), 200(f)

M/30s/225lbs

Son(14):

Rx:

PS(x3): 75,85,90,95,105(PR)

SB(x2): 45 all rounds

SS(X1): 65,75,75,75,85

nope. This one did not go as planned. At all.

best lifts: Pwr Sn- 3@65#, Sn Bal- 2@50#, Sq Sn-1@55#. My climb back into CF is very humbling

Power snatch: 95-100-105-110-115

snatch balance: 45-95-95-95-95

squat snatch: 95-100-15-125-130lb Rx

Such a frustrating ending to a pretty good day. Felt so good until I went for a 10lb PR. Had it overhead four times and couldn’t balance to stand it up. But felt more solid in receiving overhead than I have in a long time. I’ve been doing a gymnastics program that has really improved my shoulder strength and stability.

95-115-120-125-135

135-145-155-165-135x2

155f-155-165-175-185 f 5 times :(

Practice day, didn't count reps, just focused on technique

Empty barbell Snatch Balance

75-85-95# PS

75-85-95# SS

Did a bunch of reps snatch balance first. Then switched back and forth between PS and SS at each weight. I did reps of each until I failed a rep or felt like the technique was solid enough to stop.

PS:125/145/165/175/185

SB: 125/150/170/185/195

SS: 170/185/195/202/210m (pr attempt)

Modified:

--

single-arm DB power clean @ 12,5 kg DB:

5 x 10+10

single-arm DB OHS DB @ 12,5 kg DB:

5+5 / 6+6 / 6+6 / 5+5 / 5+5

squat snatch:

10 w/ pipe

single-arm DB:

10 + 10 @ 5 kg

7 + 7 @ 7,5 kg

5 + 5 @ 9,5 kg

3 + 3 @ 12,5 kg

--

Peace.

40-50-55-60-65

40-50-60-65-70

40-50-60-60-60

All in kg

PSN: 95,115,135,155,165

SN Bal: 65, 115, 120, 120

SN: 155, 165, 175, 185, 185

39 y/o M

Today:

Power sn: 100#/105/110/115/120

Balance: 65/85/105/115/125

Sq sn: 95/105/115/125/135pr

12/11/20: up to 115/115/125 respectively

6/25/20: up to 115/105/115 respectively

Power snatch 3-3-3-3-3 reps (45,75,85,105,115)

Snatch balance 2-2-2-2-2 reps (65,75,95,100,105)

Squat snatch 1-1-1-1-1 reps (45,55,65,95,95)

PS x3 -65, 95, 115, 135, 145(2)

SB x2 - 65, 95, 115, 125, 135

SS x1 - 105, 125, 125, 135,155

Snatch 55-60-60-65-65 lb. Snatch balance 55-55-60-60-60. Squat snatch 55-60-65-70-75 lb.

Power snatch 3-3-3-3-3 reps

45-55-65-95-115

Snatch balance 2-2-2-2-2 reps

35-45-60-80-100

Squat snatch 1-1-1-1-1 reps

65-75-85-100-116-125

Practice day

worked on all 3 movements

@ 95# -- didn't count reps or anything

m/52/175

That's a lot of reps... Fatigue has made 1 rep felt heavier than usually...

PS: 30 / 40/ 50 / 60 / 62kg

SB: 30 / 35 / 40 / 45 / 50 kg

SS: 50 / 55 / 55 / 60 / 60 kg

35-35-40-45-50

Empty-empty-30-30-40

40-40-45-50-50

Literally one of the best to ever do it. From an outside (and a little biased) perspective, Kelly is in a different class of coach than just about anyone else that is going to come on these pages. Whether you're a new kid around here or a veteran, anything with this dude's name on it is a must-watch.

Globo wod: If you have access to bumper plates and a barbell you're all set. Warm up well and get at it. If you don't have access to bumper plates and only have iron plates, build up to a weight that you can control down and focus on technique. It's OK to use blocks to elevate the bar to proper starting position or to do hangs if you don't have proper diameter plates. Dumbbells sub 3's dumbbell power snatches each side for the series then 2's overhead squats each side for the snatch balances, then finish with the 1's of squat snatches. Be warned that dumbbell OHS and squat snatches are much more difficult than their barbell brethern, so take your time warming up and focus on good technique. If you max the available dumbbells do AMRAP sets with good form.

Bodyweight sub: spend 5-10 minutes each working on the following skills: Pistols (or progressions), knee jumps and broad jumps, and handstand holds.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Weightlifting. High output followed by full recovery. Jumping with heavy weight, upright torso, squatting with loss of connection.

SHORT MEDIUM LONG

LIGHT

MEDIUM

HEAVY x

TECHNIQUE SCALE

Pick one of the three lifts and just to a traditional max effort format, 10+ reps each set

CONSISTENCY SCALE

On each lift spend 5 seconds in the landing position

INTENSITY SCALE

Do a short sprint or burpee set before each lifting set to make a light weight feel heavier.

MY STUFF

Checked the box today, sets of 5 at 95, full squat to work on flexibility. I was being a pansy.

GENERAL FEAR LEVEL: 4

7.10