CFWUx2 10*20/40kg 5*50kg 3*60kg

65kg 65 70 70 70 70 70kg

7x1 push jerk in kg

92,5-92,5-95-97,5-100(x)-100(x)-95(x)

new personal best + 2,5 kg (February 2nd, 2023)

155, 165, 170, 175, 180, 185, 190

M/27/5'8"/170lb

CrossFit AFK

195lb-195lb-195lb-195lb-195lb-195lb-195lb (Left arm needs to lock out stronger. Set 1-4 was right foot forward. 5-7 was left foot forward. Every 2-minutes)

200-205-210-215-220-225-230

15lb increase in max over last time

(switched my split jerk to left foot forward a few years ago to take it easy on a bunion)

E3m like last time, and belted at 210 and up.

I did an unbelted power clean to get the bar back to the rack after each one.

build up was 5x45, 4x95, 3x135, 2x165, 1x185. Warmup was crossover symmetry,

2x30 second squat holds above pll, hollow hold, some overhead mobility, 10 slow reverse grip presses…

180lb/43y/176cm

I noticed in one of your lifts you brought the rear foot up first. Did you realize that and if so, why?

135/165/185/195/205/215/225

M/36/6’/175#

195/205/215/225/230/235/240

Deo gratias

135

155

175

175

185

185

205

Beginner:

Built from 65 to 135. Power clean to jerk.

m/38/225#

Did this right after the 5 k row

155-165-175-185-195-205-205

250-250-250-250-250-250-250lbs.

Started with 135 and worked up to a max of 225

95/145/175/205/230/250/260m

M/35/197

Did 5x3. 135,145,150(2),140,140. Can’t even remember the last time I did heavy SJ, didn’t feel too strong today.

Lee (Beginner) 67.5-67.5-70-72.5-75-80-82.5-85-90 Kg

Noah (Beginner) 30-30-30-32.5-32.5-32.5-35-37.5-40Failed Kg

Modified, using 2x 12,5 KG DB, 2' rest between sets

--

2 x 20 shoulder press, single-arm, alternating

2x 10 shoulder press

2 x AMRAP push press: 13 + 14

2x 7 split jerk

2 x AMRAP push press: 14 + 13

2 x AMRAP shoulder press: 10 + 8

2 x AMRAP shoulder press, single-arm, alternating: 16 + 14

--

Peace.

did 8 sets of a complex with 50 lb dumbbells

2 strict press/2 push press/ 2 split jerk

74-65-95-125-135-145

7 sets of 1 at 145.

Probably could’ve gone up, but wanted to feel solid! So stayed at 145 to practice. BW: 140

135-145-155-165-175-185-195(PR)

185,205,215,235,245,255(f),255(PR)

Son(14)

105,115,125,135,145,155,165(PR)

95/115/140/170/180/190/200

M/53/175/5'11"

195-200-205-215-225x-225-235

Solid info ...

Will incorporate next time

135,155,160,160,160,165,175

165-175-185-190-185-190-X

Cleaned all of them from the floor. Felt amazing, this is the heaviest I’ve cleaned and jerked in a while. Couldn’t clean the 195 so we stop at 190 🫡

Beginner Option:

135-145-155

165-175-185

195-205-215 (PR)

95-115-135-155-175-185-190(F)

190930: 75-95-115-135-155-175-185(f)-185

175-185-195-205-215-225-230!

Did c&j...135#/155/165/175/185/190/200f (cln, but no jerk)

M/47/6'2"/180#

135/145/155/165/175/185/195#

95-115-125-135-145-150ish-115x3x3-135x3x2

92 kg (203 lbs) Squat Jerk

Beginner structure: heavy focus on technique, practicing dip, 5 points, etc. as in video

3s 75-85-95

2s 105-115-120

1s 125-125-125

70kg

split jerk from the rack

135/135/155

Pwr Cln/Split Jrk

135/145/155/175---Thought I tied my pr, but after searching the MS, it is 185# back in 2013.

Tried 180# --got the pc, but the split jerk wasn't happening.

m/52/175

Split jerk 1-1-1-1-1-1-1 reps

hip -drive -punch need to remember for tomorrow morning great tip!!

135-145-150-155-160-175-190

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Max output followed by full recovery. Jumping, unilateral loading, pushing with skill, overhead

SHORT MEDIUM HEAVY

LIGHT

MEDIUM

HEAVY x

TECHNIQUE SCALE

Same format, 10+ reps per round. Alternate feet you pansies!

CONSISTENCY SCALE

Hold the landing position for a 5 count for each rep, any shifting of bodyweight means restart the count

INTENSITY SCALE

Do a short sprint or burpee set before each lifting set

MY STUFF

Still a little off on the order. Did a 5k row sub with sdhp and pistols.

GENERAL FEAR LEVEL: 3