3x3 psn sgl in kg
60, 60, 60
3x2 psn sgl + 1 ohsq in kg
62,5; 62,5; 62,5
5x1 sqsn in kg
65; 67,5; 70(x); 70(x); 70(x) 

PS-135, 135, 140, 145, 145
SB-95, 95, 105, 105, 105
SS-105, 115, 125, 135, 135

40-45-47.5-50-52.5 kg
40-45-50-55-55 kg
30-35-40-45-47.5 kg

M/26/5'8"/170lb
CrossFit AFK
135lb-135lb-135lb-140lb-140lb
140lb-140lb-140lb-145lb-145lb
135lb-135lbmiss-135lb-135lb-135lbmiss

(Snatches have been feeling better. Still need to work on pulling under the bar. Good skill day)

Is the snatch always combined with a squat?

Power snatch 
182/182/182/193/193
Snatch balance 
192/192/192/192/197
Squat snatch 
197/197/197/203/203

PS: 115/135/145/155/165
SB: 115/125/135/145/150 (fx1)
SS: 135/145/155/165/175 (failed)

2500m Row then #75 and under practice and a 20 min. Afternoon workout 

Power snatch (3) 105-115-125-135-125
Snatch balance (2) 45-55-65-75-85
Squat snatch (1) 75-85-95-105-115 (PR)

beginner have to work on snatch squat. 
heels coming off ground. 
tight from hip replacement 

PS 20 / 30 / 40 / 50 / 60 Kg -- 44 / 66 / 88 / 110 / 132 Lbs

SB Same as PS

SS 61 / 62 / 63 / 64 / 65 Kg -- 134 / 137 / 139 / 141 / 142 Lbs

PS x 3: 65-95-105-115-120
SS+SB: 125-135-140-145-150
SS: 155-165-175-185-190x

I love the higher volume weightlifting day! 

Power Snatch 95 - 115 - 135 - 155 - 165
Snatch Balance 95 - 115 - 135 - 155 - 165
Squat Snatch 135 - 155 - 165 - 175 - 190 (5lb PR) 

Follow me on IG to see videos from the dot com workout of the day! @ymmotvstommy 

Rx
PS(x3): 115,135,155,175,185
SB(x2): 95,115,125,135,135
SS(X1): 155,175,185,195(PR), 200(f)
M/30s/225lbs

Son(14):
Rx:
PS(x3): 75,85,90,95,105(PR)
SB(x2): 45 all rounds
SS(X1): 65,75,75,75,85

nope. This one did not go as planned. At all. 
best lifts: Pwr Sn- 3@65#, Sn Bal- 2@50#, Sq Sn-1@55#. My climb back into CF is very humbling

Power snatch: 95-100-105-110-115
snatch balance: 45-95-95-95-95
squat snatch: 95-100-15-125-130lb Rx

Such a frustrating ending to a pretty good day. Felt so good until I went for a 10lb PR. Had it overhead four times and couldn’t balance to stand it up. But felt more solid in receiving overhead than I have in a long time. I’ve been doing a gymnastics program that has really improved my shoulder strength and stability. 

95-115-120-125-135
135-145-155-165-135x2
155f-155-165-175-185 f 5 times :(

Practice day, didn't count reps, just focused on technique
Empty barbell Snatch Balance
75-85-95# PS
75-85-95# SS

Did a bunch of reps snatch balance first.  Then switched back and forth between PS and SS at each weight.  I did reps of each until I failed a rep or felt like the technique was solid enough to stop.

PS:125/145/165/175/185
SB: 125/150/170/185/195
SS: 170/185/195/202/210m (pr attempt)

Modified:
--
single-arm DB power clean @ 12,5 kg DB: 
5 x 10+10 

single-arm DB OHS DB @ 12,5 kg DB: 
5+5 / 6+6 / 6+6 / 5+5 / 5+5

squat snatch: 
10 w/ pipe
single-arm DB: 
10 + 10 @ 5 kg 
7 + 7 @ 7,5 kg 
5 + 5 @ 9,5 kg 
3 + 3 @ 12,5 kg 
--
Peace.

40-50-55-60-65
40-50-60-65-70
40-50-60-60-60

All in kg 

PSN: 95,115,135,155,165
SN Bal: 65, 115, 120, 120
SN: 155, 165, 175, 185, 185

39 y/o M

Today: 
Power sn: 100#/105/110/115/120
Balance: 65/85/105/115/125
Sq sn: 95/105/115/125/135pr

12/11/20: up to 115/115/125 respectively 
6/25/20: up to 115/105/115 respectively

Power snatch 3-3-3-3-3 reps (45,75,85,105,115)
Snatch balance 2-2-2-2-2 reps (65,75,95,100,105)
Squat snatch 1-1-1-1-1 reps (45,55,65,95,95)

PS x3 -65, 95, 115, 135, 145(2)
SB x2 - 65, 95, 115, 125, 135
SS x1 - 105, 125, 125, 135,155
 

Snatch 55-60-60-65-65 lb.  Snatch balance 55-55-60-60-60. Squat snatch 55-60-65-70-75 lb.

Power snatch 3-3-3-3-3 reps
45-55-65-95-115
Snatch balance 2-2-2-2-2 reps
35-45-60-80-100
Squat snatch 1-1-1-1-1 reps
65-75-85-100-116-125

Practice day
worked on all 3 movements
@ 95#  --  didn't count reps or anything
m/52/175

That's a lot of reps... Fatigue has made 1 rep felt heavier than usually...

PS: 30 / 40/ 50 / 60 / 62kg
SB: 30 / 35 / 40 / 45 / 50 kg
SS: 50 / 55 / 55 / 60 / 60 kg

35-35-40-45-50
Empty-empty-30-30-40
40-40-45-50-50

Literally one of the best to ever do it. From an outside (and a little biased) perspective, Kelly is in a different class of coach than just about anyone else that is going to come on these pages. Whether you're a new kid around here or a veteran, anything with this dude's name on it is a must-watch.

Globo wod: If you have access to bumper plates and a barbell you're all set. Warm up well and get at it.  If you don't have access to bumper plates and only have iron plates, build up to a weight that you can control down and focus on technique. It's OK to use blocks to elevate the bar to proper starting position or to do hangs if you don't have proper diameter plates. Dumbbells sub 3's dumbbell power snatches each side for the series then 2's overhead squats each side for the snatch balances, then finish with the 1's of squat snatches.  Be warned that dumbbell OHS and squat snatches are much more difficult than their barbell brethern, so take your time warming up and focus on good technique.  If you max the available dumbbells do AMRAP sets with good form. 

Bodyweight sub: spend 5-10 minutes each working on the following skills: Pistols (or progressions), knee jumps and broad jumps, and handstand holds.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting. High output followed by full recovery. Jumping with heavy weight, upright torso, squatting with loss of connection.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Pick one of the three lifts and just to a traditional max effort format, 10+ reps each set

CONSISTENCY SCALE
On each lift spend 5 seconds in the landing position

INTENSITY SCALE
Do a short sprint or burpee set before each lifting set to make a light weight feel heavier.

MY STUFF
Checked the box today, sets of 5 at 95, full squat to work on flexibility. I was being a pansy.

GENERAL FEAR LEVEL: 4

7.10

This snatch sequence may provide some value. I hope it helps! https://www.instagram.com/p/BwrNypxgrsJ/

I had never focussed on keeping my shoulders out past the bar until I saw this video and it helped my lifts