CFWUx2 10*20kg 10*40kg
95-95-95 ohs
95-95-95 snbal
95-95-95 hsqsn

OHS-95, 100, 115
SB-95, 105, 110x2
HSS-115, 115, 115

next day, midday

wu:		bike, basics, slihps
skill:	snatch drills, ohsq

wod:	3x5 ohsq 50; 52,5; 52,5
			3x3 hang pow. sn 55; 57,5; 60 (dropping)
			3x1 sqsn 62,5; 65; 67,5 (x)

post: crosser, accessory, bike
			

Over head 155 165 175
Snatch balance 165 165 165
Hangsquat snatch 165 165 165

Male 24y175cm83kg

150-155-160 ohs x5 reps
135-135-135 sn. Balance x3 reps
145-155-155 squat snatch 

OHS: 65
SB: 95-105-115
HS: 125-135-145

43 / 6’0 / 195

M/26/5'8"/160lb
CrossFit AFK

105lb-105lb-105lb
115lb-115lb-115lb
115lb-115lb-115lb

This one was a pretty challenging day. warmed up with 20-minutes of skill work but still have the drop-under scares on squat snatches. Stayed pretty light and focused on footwork. 

Did this with 20# DB.

JonNYC

The goal was 70, 80, 90. 
actual:
OHS 55-65-65
SnBal 65-65-70
HSqSn 70-75-75

F/25/5’5/140
CrossFit AFK

70-80-90KG.
https://youtu.be/edJXHQRCr6A

Overhead squat 5-5-5 reps
86.5 v/90 v/94.5 v
Snatch balance 3-3-3 reps
76 v/82.5 v/88.5 v
Hang squat snatch 1-1-1 reps
76 v/82 v/86.5 v

https://youtu.be/BNtC4oK8zDQ

OHS: 185×5; 205F; 195×4
SB: 165×3, 185×3, 195F
PS: 135, 145, 155F

Legs were shot at the end, couldn't take anything from the hang and could not get out of the hole. Went power snatch instead. Need work on OHS and related movements.

48m/5'10"/180

Ohs 5s: 65/95/105/115
Sq Sn balance 3s: 65/75/85/95/105(f)
Hang sq Sn 1s: 65/75/85/95/105/115(f)

OHS 95-105-110
SB 95-100-105
HSS 95-95-100

115-135-135
95-115-135
135-155-155

Practice day
OHS: 45-95# in 10# increments, 5-10 reps each
SB: 45-55-65#, 5 reps each (My least favorite of all lifts, and was not feeling comfortable at all with this today)
Hang SS: 55-95# in 10# increments, 3-5 reps each

SLIPS, rowing, pull-ups, push-ups, and jump rope practice for warmup.

105lbs across everything 

I read both the OHS article and the Push-ups article from a few days ago, and took both to heart. So today I did all-technique on OHS and parallette push-ups, with both light barbell (max 45lb) and light dumbbell OHS (max 21lb). Form, not load, for about an hour. Sets of 5-5 OHS, and 8-16 inclined parallette push-ups.

Overhead squat 5-5-5 reps - 95 x 105 x 115 lbs

Snatch balance 3-3-3 reps - 85 x 95 x 105 lbs

Hang squat snatch 1-1-1 reps - 85 x 95 x 105 lbs

OHS: 155-165-175 
SB: 155-165-175
HSS: 145-155-165 (fail at 175)

161004 was OHS: 135-155-165, SB: 125-135-145, HSS: 145-155-165
m/53/5'11"/188#	

M / 37 / 85.7kg
OHSQ - 70kg x5 / 75kg x 5 / 80x4 (Previous PB 70kg x3)
SN Balance - 70kgx3x3
SQ Hang Snatch 60kg / 65kg / 70kg / 75kg fail

Made up yesterday's wod
results there
then
ohs 3x5 
95/95/115
snatch balance 3x3 @ 95#
squat snatch
3x1 @ 65#
I was spent by the time I got to the squat snatch:)
m/51/175

Short on equipment and on time: 
--
3 sets of:
10 DB single-arm OHS, L (9,5 kg DB)
10 DB single-arm OHS, R  (9,5 kg DB)
10 OHS with a 20 kg bar
Then: 
5 DB hang power snatches, L (9,5 kg DB)
5 DB hang power snatches, R (9,5 kg DB)
--
No time for more today.

95 - 105 (F x3) - 105 - 105
95 (F) - 75 - 85 - 90
105 - 115 - 115 (F) - 95

lots of warm-up time, but these are all challenging lifts for me.

105-115-125
75-95-105
85-95-105

161004: 
95-95-105
65-75-95
65-75-95

Did ten sets of 5 @ 95 Overhead Squats 

Overhead squat
5 at #65
5 at 75
5 at 85

snatch balance
3-3-3 all at 85

hang squat snatch
1 at 75
1 at 85
1 at 95

then

shoulder press
10 at 45 (barbell)
10 at 55
 8 at 60
8 at 65
7 at 70

Champions Club Scaling Notes

RANT
Two things: first, there is a lot of breath-holding when doing lifts, especially overhead squats. Holding your breath gives you more tensions, and more tension usually means more control. From my experience it seems people will naturally hold their breath when they need tension and exhale when they don't. The tricky part is when you are going from 0-60 (or 225) like a deadlift or snatch; finding tension with your breath before a lift happens is a skill, and kind of one that is signature to the gym. Which brings me to the snatch balance: what is the difference between a heavy set of 3 snatch balance and a heavy set of 3 hang snatch? The answer is nothing... if you are looking at it for the general athletic population. And this is where understanding "target audience" comes into play. This workout is designed for someone who is really good in Olympic lifts and emphasizes certain points of the lift. If you don't fit that description, it might be better to pick one part of this and spend time there. For reference, my max clean is 275, max snatch is like 175 or 180, and I have been doing CrossFit since 2005-06; I would not consider myself good enough at the Olympic lifts to be excluded from the "general athletic population".

WORKOUT THEMES
Heavy and short. High output followed by a long rest. Jumping (squatting) with heavy weight and an upright torso

ASSUMED
See the rant

MAIN DECISION
Do I want to emphasize the strength/balance or the speed/coordination today?

TECHNIQUE SCALE
Hang snatch, much more than 1 rep per set, hang out at the bottom for a bit too.

CONSISTENCY SCALE
Overhead squat, slow on the way down and up

INTENSITY SCALE
Snatch balance, reset the bar in between reps if needed. Do a short sprint or burpee set before each lifting set if you don't want to work really heavy in weight.

MY STUFF
3 shuttle sprints, 3 slow overhead squats at 95 lbs, partner-style. 20 minutes

GENERAL FEAR LEVEL: 4

Overhead squat 5-5-5 reps 67.5-77.5-102.5 all in lbs
Snatch balance 3-3-3 reps 45-65-77.5 all in lbs
Hang squat snatch 1-1-1 reps 87.5-97.5-107.5 all in lbs