175-185-195-205-215-225-235-235-235-235 

61-60-73-76-80-83-85-85-86-87 kg

125-135-145-155-165-175-185-175-165-165

135, 155, 165, 185, 190, 190, 190, 190, 195, 200

10 sets of the complex: 
8.20 mins 30 kg
1 power clean
1 hang power clean
1 split jerk

135
145
155
165
175
185
195
205, failed jerk
205, failed jerk
205, success but only 1st clean
185
185

Fun complex.  Still need to work on my aggressiveness with the jerk.  My footwork was poor on efforts above 175, but this is due to not committing to get low enough in the catch.

50m/5'10"/185

75,105,135,145,155,165,175,185,195(X),185(X)
PowerClean+ HangClean+Jerk

Just used a 3:00 shot clock for 10 Rds. Relaxed heavy lift day. Hit 185 but missed 195 and 185 after. I remember a workout not too long ago maxing PowerClean+HangClean under fatigue. I set myself up to max on round 8 and just play with my cash in the bag after that. Hit the 195 PowerClean and am stoked on that. Probably could've hit 195 jerk, just couldn't get the hang clean and didn't think to try a max jerk after failing rounds 9 or 10. Oh well. Fun heavy day that didn't wreck me.

20.5-25.5-30.5-35.5-40.5-45.5-50.5-55.5-55.5-60.5 kg

135-145-155-165-175-175-180-180-185-190

Worked up to 185lbs

in kg

60/65/70/75/75/77/77/77/80/80/80 

135-135-155-175-185-205-225-235 hanPC×-205

145-145-145-145-145-145-155-155-145-145 lbs

M53/173/80kg

worked up to 205....tried 225 and 215 but they werent working today. I finished with good reps and that was a win.

145-155-165-175-190-205-215-225-235-225

All cleans were clean except the first power clean at 205 when I hit my throat with the bar, (Or was it hitting the bar with my throat?)I then lost focus and push jerked it. At 235 I aborted during the second clean: wasn’t feeling it, I think the belt I put on for this set messed with my setup too much.  Jerks at 225 were pressed out. My technique was weak today but my bod felt strong. 

Age44/180/176cm

M/37/6’/178#

205/215/225/220/215/210/205/200/200/200

Push jerks


Deo gratias

195-lb CFHIM

36 / M / 5'9" / 140lbs

Dumbbells
30-35-40-45-45-45-45-45-45-45

Modified:
--
single-arm DB strict press @ 15,5 kg: 5x (5L + 5R)
DB front squat @ 2x 15,5 kg - full ROM, pause at bottom of the squat : 5-5-5-5-5
--
Peace. 

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk

1-75
2-85
3-90
4-95
5–95
6-100
7-105
8-105
Failed 110 hang clean and jerk 
9- 105 (power clean + power clean + jerk)
10- 105 

Beginner

25 kg max

135(2)-155(2)-165(2)-175(2)-180(2)

GWU: 2x 1min SUs/10 Medball Lunge Twist/10 Backward Medball Throws/5 Turkish GU/:45 Front Rack Banded

SPWU: PVC PCL/HPCL/SJ Prog
^ Wod Weight

https://www.crossfit.com/230728
https://www.youtube.com/shorts/5DGlpwLo36M
My Training on Friday july 28 in the afternoon
WOD CrossFit.com 230728
Complex 1 x [1 Power Clean + 1 Hang Power Clean + 1 Split Jerk]
10 Rounds for Max Weight
I completed  1275 lbs | 117, 117, 122, 122, 127, 127, 132, 132, 137, 142 lbs.
In this Video showing my last attempt of 142 lb setting my Personal Record.

155 x3
165 x3
185 x2
205
225
235

95, 105, 115, 125, 135, 135, 135, 135, 145, 150

M/39/72”/168

all in kg 60, 70, 70, 80, 80, 85, 85, 90, 95, 102 (f), 102 (f)

2x135/2x140/145/150/155/160/165/170

Rx 225 × 10

95-100-105-110-115-120-125-135-140-145

Beginner: 65,95, 8@115. 1k run 5:16

RXd. 

155-175-195x3-185x5

195 the split jerks were not the best form. Only one was ideal. Lowered to 185 and completed each complex with good form. 

Rx
135
185
195
205
215
225 x 5

Son(15)
75,95,105,115,125,135,145,155,165,175

Har(16)
75,95,105,115,125,135

115-135-155-165-175(failed on jerk)-175-180-185-185-190(failed on jerk)

2-minute rests until after first fail, then switched to 3-minute rests.

7/28/23
M/54/222 10 sets of the complex:
Set 
95
115
135
140
145
150
155
160
165 failed on the split jerk
135x4 Clean and Jerk Practice 

1 power clean
1 hang power clean
1 split jerk

Aimed for: Power Clean + Hang Squat Clean + Push Jerk but technique could use a lot of work. In the two f cases the hang cleans were the limiting factor. Did one hang clean that I was able to catch extremely low, almost A2G that is one step forward in terms of technique! 

110-135-145-155-165-175f-165-170-175f-170-170

Did a single clean&(push) jerk @175 afterwards. 

Power Clean: 115/125/135/145/152.5/165/175/177.5/172.5/172.5

Hang Clean: 115/125/125/125/125/127.5/132.5/135/140/145

Split Jerk: 115/125/125/125/125/135/145/155/155/160

7 sets 120 lb
3 sets 143 lb

Dropped into JSA CF in NJ

4x10 Back Squats: 135-155-175-185
4 rounds: 500m row, 2 min rest: 1:45, 1:44.6, 1:46.1, 1:50.4

Highly recommended if you ever find yourself down the shore.

I did it with an unloaded 20 kg bar as a technical thing / warmup for the 230727 WOD. Didn’t time it.

120-lbs
Grip was the limiting factor today.

I had already done my morning workout, focused on pull-ups and GH sit-ups, with a 20 minute row at the end. But saw this workout and thought it looked like fun. So I did a few sets of this complex and worked up to 145#. Split jerk form needs a lot of work. Hang cleans are tough.

2x35 Kg (77 lbs) DBs

115/115/125/125/135/135/135/135/140/140
m/53/175
Pretty happy with split jerk form/getting under the bar....

95/115/135/145/155/155/160/165/170/165

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

M/31/205/5’10

115-135-145-155-165-170-135-135-135-135

That WOD was fun! Built myself up to a heavy complex and hit it, but quickly found out on my next attempt that I’d exhausted the muscles needed to hit the hang clean. Was able to get 175 on the power-clean after 170, but could not for the life of me get it for the hang clean. Tried a couple times and probably shot myself in the foot. Had to drop considerable weight to finally find a weight I could do the whole complex with. Darn hang cleans killed me!!! Once I knew I could hit 135 alright I did the final 4 sets with minimal rest between sets… maybe 5-10 seconds at most. Fun stuff though! After yesterdays workout this was a nice little treat. 

M/48/6'2"/180#

95/115/125/135/145/150/155/160/165/170#

Sets were between 105-185lbs

Been trying to get together 1/week with my son, nephew and likely son-in-law as we train for a tough mudder.  Been trying to do some hero workouts as well as others.  Started Memorial Day with Mannion.  Have also done Loredo, Artie and others.  Kelly is on tap for later today.

KB Complex
10 sets (L, R)
-KB Clean
-KB Press
-KB Front Squat
20kg KB

Did our Friday Bulletproof workout first
Team/Buddy Workout
.5 mile run buy-in
Buddy pairs complete
100yds Walking Lunges
100yds Burpees (1 Burp, 1 step, repeat)
100yds Squats (1 squat, 1 step, repeat)
100yds Broad Jump
800m buddy carry (2 of 6 team members must be carried at all times)
.5 mile run buy-out
20 pull-ups

Did 5-6 sets of today's complex at 95# for practice afterwards.

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
1)60 kg
2)65 kg
3)67 kg
4)67
5)67
6)67
7)67
8)67
9)67
10)67
deadlift 8x2 150kg

Globo wod: If you have bumpers and a barbell you're all set.  If you are using iron plates today use a weight that you can bring down under control, consider working up to a heavy load and do sets across.  Dumbbells sub the same complex, just with dumbbells.  If you max the available dumbbells do AMRAP sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Gimmick movement  when used as a complex, signature to CrossFit or Olympic weightlifting. I'm kinda lost of the purpose for the order of the movements, but I'd definitely be curious to know.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

FORMAT QUESTIONS
Do I want to be bored and stick with a 1 RM of a single movement, or get different with this complex?

MOVEMENT QUESTIONS
Is my strength and technique good enough on all of the movements to justify doing a 1 rep max?
Am I going to pause at the end of each lift or stick with the theme of rhythm?
What kind of movement should I do if my hands are torn up from Angie, or the Angie-like thing

MY STUFF
Worked up to 215 single for hpc, then back down the ladder

GENERAL FEAR LEVEL: 4?

Let’s do it! 

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
45-65-75-85-95-105-115-125-135