10 shuttle run

10 toe to knee

40 Power snatch with 35lbs olympic bar

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!!! 💪

165 - 5x2 @ 135

150 lbs. max

70kg

5x2@55kg

2@60kg

1@70kg

M/27/5'8"/180lb

CrossFit AFK

140lb-115lb (80% of 140lb is 112lb but I did all my sets at 115lb.)

GWU (10-minutes)

2-minute carry

Banded shoulder mobility

SWU (10-minutes)

CF Competitors Snatch Warm-up

"Bow" pull bar into hip and move hands out with hook grip with shoulder pulled down

5 reps of: (Hold on all landing positions)

pass-throughs - pull shoulders up and squeeze your butt, keeps ribs down

landings - feet wide foot work, land where you stand, bar on back with same wide grip.

landings - bar overhead, press up hard

press BTN - bar from shoulder to OH landing

3 reps of:

pull-under - bar in front, shrug, elbows, go to pull-under

pull-under - bar in front, shrug - pull-under

pull-under - high hang power snatch

hang power snatch - focus point up high on the wall to look at, shoulder pulled down slightly

power snatch - from below the knee

5 reps of:

return and slide - elbows turn hips go back and will be a little higher than before

BU (15-minutes)

15-minute to establish a heavy 1 RM for today

WOD (20-minutes)

Every 4-minutes

CD (5-minutes)

Banded Shoulder Stretches

M/33/5'7"/212lbs-Feel healthy but out of shape.

E3MOM 1RM

PowerSnatch 75-95-115-135lbs-145(X)-145(X)

135X80%=116

PowerSnatch 115lbs (2-2-2-2-2-2)

Built up to 135lbs. Got under 145lbs on the second try, but couldn't get it up. Snatch hasn't been lost over the past month and a half. 80% did not feel heavy. I'm sure if I hit a 1RM clean and jerk, then 80% would feel pretty heavy.

Good Lift but my max PullUps has dropped to 10. 😟

Pretty uninspired assecory lifting today. Abs cramped due to muscle loss after like 40 sit-ups. Could only hit 4 row intervals before gassing out. Ugh😒

Heavy single power snatch-40.5 kg

Round off to nearest to 80%- 30.5 kg

built to 205#, failed @215

165# =80% for sets of 2

Built up to 70Kg, then used 60Kg for the working sets

15 minutes to build to a heavy single power snatch- 85 lbs 

Then,

Power snatch 2-2-2-2-2 at 80% (70 lbs) 

Heavy set 75kg

2-2-2-2-2 @ 60kg

Forgot to post.

Max = 110-lbs

5 sets of 2s = 90-lbs

Max: 62kg

Travail effectué a 57kg

65 Single

55 doubles

180

5x2 @145

135 heavy

115 for the twos

Sorta hit a 90# PS, which is a pr for me.

Used 85# for the 5 sets of 2.

completed 10/1 in the garage gym.

160 lbs (PR) on the single.

2-2-2-2-2 @ 130 lbs felt way lighter.

155

37 / M / 5'9" / 140lbs

Double-dumbbells power snatches

1: 35lbs

2-2-2-2-2: 30lbs

Heavy single #95

5x2 #85

RX

5*2 with 60kg

198 @ 220 bw move needs so much practice

Heavy single: 135#

Sets of doubles: 110#

Great to focus on technique!

M/54/175/5'11"

Did this after a vacation (17 days of no training and crappy nutrition)

Build to 78kg in 15 minutes and used 62kg for the doubles.

155/125lbs. So weak today! Not enough food but still! Thought I’d be good for 165-175…2 minute rests between sets of 2…(touch n go mostly)

My “warmup” may have been too much: 12m walk with 1” band upper body mobilization and warmups, then about 12m for:

1-3 box jumps before and after: 20-15-8-8-8

close grip bench press: 45-95-145-145-145

box jump heights: 30”-38”-40” (trying not to squat-land at 40” was nearly impossible, but that was the goal. Mobility/technique for 15min then went.

44/176lbs/176cm

185lbs

5x2 @150 lbs

Built to 105# (missed 115# several times)

For reps, pretended I hit 115# and did 5X2 at 95# rather than 85#

M/59/150

M/29/220LB

Heaviest PS - 125LB

5x2 reps at 105LB

All the bars at Globo gym we’re being used, so I opted for this:

1600 m run

50 CAL assault bike (30 seconds all-out, 30 seconds rest)

1200 m run

50 CAL assault bike

rest five minutes

50 CAL assault bike

1600 m run

50 CAL assault bike

1200 m run

60 minutes

M/54/217 lbs. 

15 minutes to build to a heavy single power snatch 95, 105, 115, 125, 135

struggling with for. Practiced form during the x2’s. 

Then,

Power snatch 2x95 2x105, 2x110,2x115, 2x120 

7 push presses after last set at 120lbsa

Post snatch load to comments.

Made up yesterday's wod. Results there.

120# PS

Then 5x2 at 95#

M/53/175

Built to 140lbs 1rm, then 2-2-2-2-2 of 115 lbs

M/39/72”/170

built up to heavy PS single @ 75kg then 5x2 @ 60 kg. Good day.

Heavy single: 165

Double: 135-140-145-147-150

Heavy Single:

185lbs.

Doubles:

155-155-155-165-165lbs.

*used straps on doubles.

Modifed:

--

DB power snatch practice:

3x 10 @ 2x 10,5 kg

2x 10 @ 2x 12,5 kg

10 x 15 kg (single arm, L)

10 x 15 kg (single arm, R)

-

Peace.

106

86 x 2 x 5 sets

first time power snatching

Power Snatch

145lb max single

5x2 - 115lbs

Maxed at 135. 80% is 108, so tried to start with 115, but not working. Dropped to 110 for round 2-5. Harder than I thought.

No barbell. L-sit practice.

Kinda mashed together parts of Chad 1000X Week 4 Supplemental Workout 1 and some Power Snatches

3 rounds for time/reps

150m double DB front rack carry (35# DBs) (FR was a close as possible without inducing pain)

:30 rest

:30 sec double DB deadlift (35# DBs)

:30 rest

:30 single DB Cossack squat

2:00 rest between rounds

16:05 total

Carry splits and reps - 2:15/15/15, 2:00/20/18, 1:50/20/18

5:00 rest then Randy (75 reps of 75# PS for time)

Rx 7:49

Modified the Chad prep to have some gas for Randy and because I don't have a vest and/or ruck at home. Did Randy instead of today's WOD Rx in order to get a good dose while keeping it light - the elbows and wrists just weren't going to take any heavy loads today. Not a PR performance for Randy but I didn't coast either.

heavy single today was only 155#. Shoulder is not feeling healthy this week.

125# x 2 for 5 sets

165 lbs 1RM Power Snatch

135lbs @ 80% 5x2

Did yesterday’s workout. Results there. May try this when I get home, though truth be told snatched are so far out of my wheelhouse that it’ll be mostly for technique, not exercise.

15 minutes to build to a heavy single power snatch 130 lbs

Then,

Power snatch 2-2-2-2-2 at 80%

105 lbs x 5x2

5x2 105lbs

140# PR, 115x2*5

Max 100lbs

(105 turned into a squat)

then

5x2 at 80lbs

115# heavy, 5×2×95#. Pretty much treated as power snatch practice.

Heavy of 145# (missed 155#)

5x2 @ 115#

Max 135

110

195lb max PS

5x2 @155lbs

115 heavy

doubles at 95

120# + 96#x5

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Max(ish) output followed by limited recovery, then high output followed by full recovery. Jumping. Overhead, squatting with an upright torso (half squat is still squatting),emphasis on jumping

SHORT MEDIUM LONG

LIGHT

MEDIUM

HEAVY x

FORMAT/MOVEMENT QUESTIONS

Am I good enough with this movement to do heavy weight in a time crunch?

Am I strong enough to make 2 reps of a snatch enough of a dose?

Touch-and-go for 2 with less weight, or allow for a brief reset for more weight?

NEW TO CROSSFIT SCALE

Spend 45 minutes practicing the snatch, first from the hang position probably then maybe go from the ground if the back is flat

MY STUFF

Rest day today

GENERAL FEAR LEVEL: 4

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 hang power snatches today if you are using iron plates. Dumbbells sub double dumbbell snatches, same scheme. It's a devil's press without the burpee. If 50lb dumbbells are the max available today and this is well under your max do 5 AMRAP sets of devil's presses, with a set down or break in form ending the set.

7.10