CFWUx2 10*45dl burgener 1*95hsn*3

95 95 95 95 95

75,80,85,90,95

95, 95, 100, 100, 105

115-120-125-130-125lbs. (Cycled reps with olympic lifting grips/straps)

Had to use my old Do-Win shoes. Even though they are second or third-hand, too big, and the straps are wearing out. Not really digging the new Reebok PR lifter 2’s. Too low and too cushy! My shoulders felt worked on the last two sets and legs felt fine except my knees were slow to warm up. Should’ve stretched my quads more the past few days.

41/177/69”

E2MOM, 5 sets with each arm, dumbbells

40, 45, 50, 50, 50

27-37-47-55-55 kg

M/34/6’/175#

105/115/125/135/145/150(f4)

34/m/175/5’7”

132-132-134-134-134

M/25/5'8"/160lb

CrossFit AFK

115lb-115lb-115lb-115lb-125lb(4/5)

75x3, 95x2. Shoulders hurt when bringing back to hang. Kept it light

95-115-125-135-140(4)

75-95-115-125-135

better than I thought...start at 115 next time

did it at home !

62lbs

70lbs

79lbs

84lbs

93lbs

45-55-65-75-85(only 4 reps)

201201

Hang squat snatch 5-5-5-5-5 reps

Post loads to comments.

Goal:

65-90-110-130-155

Actual:

65, 90, 110, 130, 155x3 f4

Completed 4th and 5th reps separately 

Subbed:

GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders

SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways

SPECIFIC WARM-UP

Burgener warm-up

Ankle mobility

Rx. 95-115-125-135-145

95-105-115-125-135

5 squats at 115

5 squats at 135

5 squats at 145

5 squats at 165

5 squats at 165

5 deadlifts at 145

5 deadlifts at 165

5 deadlifts at 185

5 deadlifts at 195

5 deadlifts at 215

남/49/86

95-115-135(2)-130(4)-125(4)

35-45-55-59.4-65lbs

Hang snatches 5 reps x5

35-40-45-50-55

T2B practice in between sets

All at 135

135

M/41/185/5'9”

95/115/135/145/155

65-75-95-95-115(f)

That last one was a Hail Mary, since the sets before felt decent. Only got 1 rep, but it was with a press-out.

135-140-145-150-155

Pause Hang Snatch w/ straps

5 @ 115#

5 @ 145#

5 @ 165#

5 @ 185#

5 @ 115#

Ended with 5x5 "Trapis"

65

70

75

95

95 f on 3rd, then did 3

m/50/175

Yesterday I did 5 sets os 5 24kg kettlebell snatches/arm-

Today:

Hang squat snatches

20-30-35-37.5-40kg

44/1.78m/73kg

174cm/77kg/29age.

:30-40-50-60-70kg.

https://youtu.be/1XZszO8mXTI

95-100-105-110-115

Last set was honestly my best. middle sets I was overthinking it. Felt strong throughout the movement at the end. Pretty encouraging for me.

75-80-95-95-100 (f)-95

100 couldn't string together 5 without breaking.

Squat snatches need a lot of work, but this was good practice.

45-50-55-60-65-65

M-6’1-260-38

cant squat snatch so these are power snatches

65-85-95-105-115

meathead finisher- lotta shrugs

140-145-150-155–165lbs.

Wrist isn’t taking too much weight.

5x5reps as a 25# form drill

M39/6’0”/190

135-145-135-135-135

lack of sleep really played a roll here. Did not have the emotional endurance for heavier today.

I suck at hang snatch, really needed to focus on technique

55-55-55-55-55

:(

M/55/185/6’0”

Hang squat snatch

5-5-5-5-5

135/140/145/150/155

2 min rest between sets

75, 95, 105, 115, 120lbs

95-105-115-125-140 (5 rep PR)

36/195/5’9/M

First workout post thanksgiving.

65# sets 1-4 working on form, I’m very shakey and definitely don’t have the mobility for a full OHS.

set 5 was 95# did 1st two without putting the bar down.

2 singles.

last one took two tries. But I got it.

im just glad I worked out.

Snatches...my enemy. Started low and slow. WU with bar & 65#.

75#/85/95/100(4)/90

Only light dumbells available, so scaled to:

WARM-UP

10 OHS | just a pipe, no weight

10 DB OHS | 2/2 kg DB

10 DB OHS | 5/5 kg DB

10 Single-arm DB OHS, alternating | 5kg DB

10 Single-arm DB OHS, alternating | 7,5kg DB

WOD: HANG SQUAT SNATCH (DB)

10 DB Hang squat snatch, alternating | 5kg DB

10 DB Hang squat snatch, alternating | 7,5kg DB

10 DB Hang squat snatch, alternating | 7,5kg DB

10 DB Hang squat snatch, alternating | 9,5kg DB

10 DB Hang squat snatch, alternating | 9,5kg DB

ADDITIONAL SETS

10 Single-arm DB OHS, alternating | 9,5kg DB

10 Single-arm DB OHS, alternating | 7,5kg DB

10 Single-arm DB OHS, alternating | 7,5kg DB

10 Single-arm DB OHS, alternating | 5kg DB

10 DB OHS | 5/5 kg DB

Easy 5km jog in the morning.

115-125-135-140-145

m/52/5'11"/200#

Subbed hang power cleans. Haven’t cleaned in a long time.

135-145-155-160-162#.

M/53/5'9"/168lbs - NEWBIE

Overhead Squats (DB) 5-5-5-5-5 reps (2-3 min rest)

1- 10/10lb

2- 12.5/12.5lb

3- 15/15lb

4- 17.5/17.5lb

5- 20/20lb

NOTES:

I feel like these are maybe getting better - working hard on core stability and overhead extension.  Shoulder/scap mobility on right (surgical) side is an issue.

At 20 lbs form started to break down.

Very short on time today. Lower legs tight & sore. Kept it Light & Happy. Empty barbell, elev. heels. 5X5 Focused on form! Still have mobility issues w/ these dang OHSQ positions. 😅🤣

M/39/5’10”/195

95-115-125-135-145

95,105,115(barely),115(wobbly),115 solid.

65-75-80-85-95

3 minute rest between

DU 30-30-30-30

Snatches 5-5-5-5-5 @ 35 kg

2 min rest between sets

Felt good.

I got to meet Coach Burgener at the 2018 Games. I was in the affiliate lounge watching one of the ladies events, when I realized he was sitting next to me. Had the chance to talk to the legend himself. One the humblest and knowledgable man I ever met. He lights up when he talks about weightlifting.

Hang squat cleans

125-125-125-125-125

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENT

Snatch - jumping with a heavy weight and - since it's from the hang and it's heavy - I'd say the emphasis here would be on the jump more than the land, even though it's a full squat.

WHAT ABOUT THE FORMAT

Max effort, meaning you do a set then rest for a bit. Think about whether or not you want grip to play into this; if not, nothing wrong with setting the weight down between reps for a beat.

TECHNIQUE SCALE

Same format, up the reps to like 10 or so.

CONSISTENCY SCALE

AMRAP in 20 minutes of:

100 single jump ropes

10 hang snatches

INTENSITY SCALE

7 rounds of:

Sprint 50 meters

5 hang snatches

*rest as needed between

MY STUFF

I did a bunch of sets of 5 at 115 in between cleaning and rearranging stuff.

GENERAL FEAR LEVEL: 3

Rx: 75-80-95-100-100lbs

Rx : 70v/75v/77.5v/80v/83 (3+2)

https://youtu.be/gCym0RCFx3s

“CrossFitters are tight in the lats & delts.” No...shit! 🤣 Always working on mobility! It’s my weakness for sure!

Good information. #shoulders #mobility