Amazing photo...

ohhh no....I remember this one. It is really tough!

ehhh crap

CrossFit Men should never wear shirts.

Nice work boys.

This WOD looks pretty hard. I dig the DB stuff.

Reminds me of the one also with dumbbell snatches, but I think it was L-pullups. That was brutal. Anybody have a link for that day?

at least it's not L-Pullups

I just said, "Wow! That's rough."

Late night at the jimm tonight.

Semper Fi!

Is it better to do these kinds of workouts and others RX'd at a slower pace or scale them back to keep the pace faster?

Looks like a Rut-man special. If this is the one I think it is, it's a good one.

Get some, Go again!

WOAH!

that picture confused me for a little bit haha.

but i've been hoping for db snatches since i've started crossfit. those pull-ups are going to destroy me though. and i have to use 50 lb db's since i don't have 45'ers. this is going to be fun.

MAN O MAN!! This is gonna be fun!!! I'm already giddy...

this is going to be hell......bring it on WOD!!!!

this one looks awesome.

what is a db squat snatch?

Mike C.,

I think you know the answer already which is..."yes!" If you think you can do the workout in a reasonable amount of time and good form as prescribed then do it. If in your opinion it's taking too long or your form is bad/dangerous then scale down.

What's a reasonable amount of time? Not sure for this workout but as a rule I shoot for 20-40 minutes max.

lets do ittt

Great Video.. great music...

Never seen the BOZ with his shirt off.. pretty diesel... and i as my arse.. for crying out loud Adrian.. take your shirt off once in awhile... get a little SUN...

It's whiteys like you that cause unnecessary exposure problems..

comment # 15

A db squat snatch is a dumbell (45lbs in this case) where you do a one arm snatch and land in the squat position.

If you don't know what a snatch is, check out the exercise demos.

If I don't have 45# dumb bells, what is a good substitution?

Great WOD!

I remember doing this one a while ago and man is it not to be underestimated.

Coach, thanks for your knowledge and understanding of what CrossFit is. You are very well rounded and how you continually help people is a blessing. Thanks for sharing all you know, giving us more information than money can buy, and how easily accessible it is!

I am guessing that because it says "dumbell snatch" kettlebells would then be a sub. Like if it said "kettlebell swings" then a dumbell would be a sub. Correct?

daaay-am this should be a good one ... i'm looking forward to it after a few days off ... i was tearing up tile and laying floor in my parents new home thursday-monday. then i took a spill on my mountain bike and tweaked my neck. whooo-ah!

Just watched the video, well edited and good soundtrack. I noticed two things though about Adrian Bozman. A) He needed that sun badly B)From the back he looks like Wolverine(:

#5 Y. Zhou - Are you thinking of the hero WOD "Joshie"? Don't know the last time it was posted, I think the first time was December 2007.

Nothing about that picture makes sense.

Is the 45# DB snatch the weight for women and men???

Sevan,

I think that's what Adrian is trying to do. Which is a good thing, because you're right! :-D

wow......thats creepy....

#19

use small children

I mean #20

love it !

Looks like a beauty!

Called the snatches yesterday too - had such a strong hunch that's what it would be today.

I want to see more workouts like this one!

Lets Do THIS

I loathe db snatches. I've been following my own WOD's, but this looks so heinous I might have to do it.

I've got a meniscus tear in my right knee that will limit my range of motion in a squat until I have it repaired surgically. I try and do as much of the WOD's as possible and substitute where I have to.

I just can't do snatches (one handed or otherwise) into a full squat these days.

That said, with a wrapped knee, I can do kettle bell or dumbbell swings since I wouldn't need to bend my knees anywhere near parallel (I've had to substitute kettle bell swings for thrusters the past couple of months). In the spirit of substitution, but wanting to maintain the metabolic challenge of the WOD, what kind of weight should I think about using to do one armed kettle bell swings with the rest of this WOD?

Thx in advance,
A

#8 - personally I think scaling is more important than doing the prescribed load. In a way, it's not really "easier", since you can go way faster. I think most Crossfit Metcon WODs should take less than 30mins. When ramping up to the RX'd weight, I pick a goal percentage, like 50% or 60% to start the first time I do a WOD. The next time the WOD comes out I use the same weight, and if I beat my previous time at a particular scaled load or reps, it's time to increase the load.

#27 - Women's weight is usually 2/3 of the RX'd weight, so I'd guess it would be 30# DBs.

#15 - A squat snatch is a regular snatch, but instead of landing only as low as you need after full hip extension(which would be pretty high with 45 lbs) you need to land in a full (below parallel) squat.

This is my 1st time doing this one. Looks like "fun".

AllisonNYC I assure you, you don't want to see all of us without shirts on.....

WOD looks like it might hurt a little....lets see what I got left afterwards for my hockey game that night.

just when my busted calluses start to heal and my blisters fill up this workout comes along. yay!

when can I play with medicine balls? we're due.

The video demo shows a "dumbell snatch," but it looks like the demonstrator is going into a full squat. Is there any difference b/n what he does in the dumbell snatch video and a dumbell squat snatch?

Oh My this is a toughie!

#15

Video demo of the dumbbell snatch squat: http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

Thx, Rondo. That's the vid I was talking about, but it's labeled a "Dumbell Snatch," not a "Dumbell Snatch Squat." I guess they're the same thing?

So what is the difference between db squat snatch and db snatch? looks like you squat on both??

Jimi, Looking kind of scared up there so high...
Boz, I'm not going to comment on how white you are...but at least you killed the workout. Good work man!

-Dutch-

Did a CFSCC WOD tonight:

20 minutes, max rounds
10 DL
8 Hang Clns
6 PP

9 rounds at 30K
A grip smoker for sure.

After...hard...

18:02

Pain is good. Extreme pain is extremely good.

Semper Fi!

By the way, is anyone near Lakewood, CO? I need a fellow unfuckwithable workout partner!

Can I do all these dumbell movements with kettlebells instead? The weight won't be exact because my bells are metric.

Yeah, on the same note are there any crossfitters in Leeds, UK? None of my buddies want to workout like this :(

The DB Squat Snatch and the DB Snatch are the same thing since the Snatch is by default (here at Crossfit) received in the squat. I think that Coach is just trying to emphasize that this Wod is meant to be done with squat, not power, snatches.

"Rope climbs gone wrong" Nice pic! Nice work CF East. Coach Jeff had me do:

3 rounds
10 full cleans #65
10 box jumps
Rest 5 minutes
3 rounds
10 broad jumps
10 snatches #45

My hip flexors are not happy.

Carla Mac- totally going to try this one soon! Fun!

10'-12' seas today. A whole new level of fun! I couldn't quite hit the Squat part for the catch (coordination I think, and my lack of it), so I suppose i was technichally doing power snatches, I cant wait to get on terra firma and find someone to help with my form.

35 lb DB Snatch (because I am weak) reps as RX'd
PU as RX'd (had to do the breakdown but got them all)

31:45 (ouch)

Definitley leaves room for improvement.

#52: dkiernan

Have dropped you a line.

Would it be okay to do Barbell Snatch instead, if you don't have that heavy dumbbells?

Did some ugly snatches of variable depth(read that on its own!) But reflecting on the workout I couldn't help but smile to myself because I love doing Crossfit WODs alone as much as competing with someone else - at any stage you could stop or not bother starting because you know its going to be hard but if you did that you wouldn't get the awesome feeling that comes with finishing one of these workouts when there is no one around.If you do a hard workout in the forest and nobody hears your time - you know you still did it! 26:16

oh.. my.. god.. I think I'm going to die to night :(
3,2,1, go!!

21 x 30# Dumbbell Power Snatch
21 x Dead-Hang Pull Ups
21 x Jumping Pull-Ups

Same pattern for:
15 x
9 x

Time: 31'28"

F/32/140#/5'7"

19:50 mins as rx'd.

Thanks for the workout.

-Steve

Did Saturdays WOD yesterday... nearly killed me.
I think I went out a little hard on the rower and thrusters. And I used 10lbs more than rx'd as it was the closest I could get to the weight.
Its almost the fitter I get the more it hurts - strange CF paradox.

1st rd 6:30
2nd rd 6:30
3rd rd 5:04

Nice photo Jimi - You're Nuts!

I've just started the WOD's about two weeks ago. I'm on deployment in Afghanistan with the US Army and all I can say is WOW! The WOD's are ass kickers, but I love 'em! Keep 'em coming.

I'm not a quite a pull up machine yet so I had to cut the pull-ups down a bit. Great work out though and I look forward to WODs every day. Although I think Workout of Doom (or maybe Death) is a bit better of a name than workout of the day.

Loved it, just like I love any crossfit workout. I love how my arms were burning initially and now my legs and hip flexors are starting to feel tight. Maybe I don't hate db snatches as much as I used to...

24:55

13:56 as rx'd
Dumbbell from floor into full overhead squat

I am looking forward to this WOD, but it honestly scares the living shiz out of me! Everyone have a good one!

as Rx'ed

16:39

M/40/185#/6'0"

that was tough... and my db squat snatches need work

24:50

22:51, used 45# KB, a long way from a true squat snatch

m/29/5'10"/154lbs

scaled the snatches to 33lbs

29:11

Left arm was a lot harder to stabilise than my right.

Fabulous video!

34/M/181

as rx'd

16:55

As Dave Castro says in the latest journal, "If we don't tell you otherwise, then it's a squat". On this occasion we have been told it is a Squat Snatch so why are people asking whether they have to do a squat! The only other alternatives I can think of would be a Power Snatch or a Split Snatch. Seems pretty straight forward to me, by that I mean the explanation rather than the WOD.

I'm looking forward to this because other than doing some technique training with the snatch I haven't done much on the WODs since finding CrossFit back in April.

Sevan, how is the documentary going? Will we be able to get a hold of it over here in the UK?

25/m/185/5'9"

as Rx'd

16:25

viva la revolution!

Good exercise

Completed WOD as Rx'd

43/f/5'6

cfwu X 2

wod with 20 lbs dumbell, blue woody band for pu.

19.15

Mostly worked on form. I really suck at the squat dip. Looks more like a power snatch.
If anyone has a good tip on how to work on that I'd appreciate it.

M/39/185

Some snatches were embarassingly shallow, but nonetheless: 18:30

More better faster

A little insight on todays video...

Done during lunch at the June Jacksonville Level 1 Certification.

Temp was well over 90 degrees but felt like 120 with the humidity...I'm sure all of us that did this WOD would have shaved at least a minute off our times had we done this indoors with A/C.

It was great to WOD with the talented traveling Cert trainers! Thanks again guys (& gals!)

had to sub 40# db's because I couldn't get 45# to fit (adjustable db's)
16:32

Did a great WOD from Crossfit One World yesterday
50 wallball
400m run w/ med ball
50 med ball front squat
200m run w/ med ball
50 med ball pushups
400m run w/ med ball
50 med ball situps
200m run w/ medball
14:55

Sick workout Freddy...

as rx'd -

15:12 - at CrossFit Generation, w/ brother

Nice Workout, Barry

M/26/255

27:00

as rx'd

Ive done this WOD in the past and had to alternate arms instead of doing all reps one arm then the other. My back was killing me. Anyone else do it this way?

M/32/6`1/212

to warm up:90mins. bike,trail ride

WOD Rx`d,time: 24:26

I`m sorry,my legs

Just came back from doing the WOD and realized I did 21 snatches each round. D'oh!
That explains why that last set was so hard. Well, at least I got a good work out.

20:57

M/32/180

M/47/200
As prescribed 23:56

M/18/5'10"/165

13:31

as rx'd

27/6'8"/215

28:25

Nice!! Never attempted this WOD or a DB snatch for that matter... a little intimidated when i first looked at the WO, but i'm excited to give it all i got. the countdown begins 1.5 hours and counting!!

Rx'd,

20:40

That was insane!

S/F
Katz

CFWU - 10 p/u and dips per round

20:54 - no dumbell, used 45 lb olympic bar for snatches

Nicole: sub'd 25#db for squat snatch. 15:04

43/6'1"/187

playing catch up yesterday.

griff: 11:03

jimi

great picture! are you falling off that rope to get that shot?

sevan

boz is just extreme even with his sunscreen. he has it specially made and it's like spf 2000 or something.

25:40

Ended up doing many more snatches b/c a bunch got dq'd for not being deep enough. Awesome workout!

whoa - this was a new one for me.

snatch form did not feel very "quality" but I got through it. Scaled to 35 lbs since I dropped the weight with the left hand on the first set.

finally tore off my first callous in the pull-ups. I suppose I'm CrossFit christened now.

took me about 25 minutes.

snatches were much more difficult than anticipated. Taxing!

Christian
http://crossfitmetro.com

38/m/5'11/200

I've seen much more (and more and more) endurance oriented metcons over the past few months. I thought that maybe this was a change of pace running up to the games but I'm guessing not. I've always looked to the mainpage for inspiration, and for a good while followed it as my sole program, but now it's just curiousity that keeps me coming back. Why the change?

I still recommend crossfit to everyone who will listen but not for what's posted here. I understand that this is just one interpretation/application of crossfit but its positon on the mainpage does sort of legitimize it as the official framework. Lots of people coming to crossfit don't have acces to all the old journals and I feel like putting so much effort on extended effort is damaging the crossfit that I grew to love a year ago. Maybe I'm just lazy but it seems like 2/3 of the new workouts are in the 5k timeframe and that just doesn't sit right with me. Anyone agree?

m/36yrs/195lb

sub 40lbs instead of 45lbs db

28m55s

#96 dschmale... Periodization, my friend.

All sun and no rain makes a desert.

m/31/5'9"/171

sub 30lbs instead of 45lbs db, first time doing dumbbell snatches.

22:49

Second week doing CrossFit (in Iraq)

Only used 30lb DB but did all PUs

19:10 and 21:35

m/47/175
subbed #55 kettlebell snatches
18:22

as rx'd

TOTAL: 26.05

Total time afther rounds.....
round 1 5.33 9.45
round 2 17.00 20.08
round 3 24.42 26.05

as RX'd:
21:35

25/m/196lbs/73"

#80- that was also CF Champions -Houston WOD yesterday...so who got it from whom??

19:50 as rx'd.
Didn't put a ton of effort. Moderate. Should push harder next time. It was just too f'ing early. . .

40/m/188

As rx'd: 20:54

My dumbbell squat snatch form needs a lot of work.

Hanneke_chicago...there are, I believe, two CF affiliates in the Chi. I have read great things about both of them. If I lived a bit closer, that's where I would go to work on my form.

CF Nation, you people inspire me. I know that sounds cheesy, but it is as genuine as I can be. I am a relative newby to CF (4 months), but it seems as though most everyone who posts here has a genuine interest in helping other people succeed. It doesn't appear to be just about each individual. I can't wait to see what I am going to punish myself with from day-to-day and see the struggles and successes of everyone else here. I also can't wait until my times are on par with some of the vets around here.
Newcomers are encouraged, the right kinds of people seem to be recognized, and increasing and spreading knowledge seems to be the focus.

You people inspire me...Coach, Rip, Sevan, AllisonNYC's Mom, military CFers(especially), bingo, middle age guys that may wup my arse, women my age that may wup my arse for that matter, affiliates, all of you...if you are as genuine, intelligent, and badass as you all appear, I hope to learn from you all in person one day.
Thanks
...and today's WOD looks Nasty ("capital N")

23:32 + maybe puke

I think I'll be doing the Brandx scaled version today...
http://www.crossfitbrandx.com/index.php/forums/viewthread/4717/

Did a snatch/squat WOD last Tuesday (080729) in class, so I've a fairly good idea where to start.

Comment #428 - Posted by: Vince S at August 5, 2008 6:47 PM (Yesterday) - I hope everyone takes a minute to read Vince's story.

The last Joshie (DB snatches and L-Pullups) was feb 5, if you want to compare.

15:28 - 30# dumbbell, at least collarbone height kipping pullups (chest not touching bar).

All snatch reps started with db completely on the ground. Breaks as needed. No breaks on any pullup sets.

As a Crossfit beginner, I have a question about these workouts that call for large numbers of a given exercise, such as pull-ups.

Let’s say I can’t do 42 or even 22 consecutive pull-ups (I can’t). I understand that I’m to break this number into manageable sets, resting as necessary. I’ve observed that if I go to failure on an early set, I’ll be too burned out to do very many reps on subsequent sets, and my total time will go skyward. So, I tend to do very manageable sets, leaving a rep or two “in the tank” on each set. This actually improves my total time on the workout.

But what about the long run? Would I be better served in building strength and endurance if I went to failure every set and didn’t worry (in the short run) about how long the workout took? Or should I continue doing what I’m doing and just be patient? Or should I alternate approaches? What do you more experienced folks recommend?

Scaled this one since I've never done db snatches before. Definitely a fun experience!

25lb dumbbells and assisted pullups.

19:02

m/35/221/5'11

Not as rx'd. Scaled weight to 35#. Otherwise as prescribed. Time may have been a little faster but I was helping a buddy of mine with his squat snatch form.
29:00

That workout kicked my @$$. This definitely one that snuck(sp) up on me when I wasn't expecting it to be that bad.

Also, great video CFEast. I hope to visit you guys this weekend.

as rx'd

23:01

Wow! That one had me huffin and puffin. I think my snatches could have gone a lot lower into the squat and I was breaking them up into 5's to keep from blowing up my cardio.

Male 195 6-5 24

As Req: 21:30

Snatches, like alot of people apparently, could have been much lower.

bw 165

11:54 as rx'd

30/m/195

24:43 as rx'd. legs are dead.

I normally do the WODs alone at my gym (CrossFit Generation), but since my bro (Michael) started doing CrossFit with me, it definitely has improved my times. Healthy competition is the best. Thanks Mike.

28:16
45# full snatches
PUs with Blue Strap
JSS KdGII, Baghdad

#8

I just finished my level 1 cert, VA beach, and learned by andy that when doing workouts you need both form and high intensity. if your form is 100% perfect then you can probably go faster, if your form sucks then go slower. if you simply cannot do any of it then scale down. but you need to give it your all for every workout. Form and intensity!!!!!

Nice workout
21:02

For those of you that might be struggling with residual arm/bicep pain (like I am) from this weekend, here's some tips I learned a while back for this problem. First, don't do standard pullups with this condition...it will do nothing more than aggravate and make worse yoour condition. Second, since the pullup is primarily a back/lat excercise, use straps that are used for hanging leg raises. Insert you upper arm/elbows into the strap and do your pullups that way. Granted, it isolates your back but it eliminates that stress on the bicep.

I've never seen this excersise listed or shown anywhere, never seen anyone else do it before so I'm taking credit for it's invention. Strap pullups.

scaled to 25#, jumping PUs
32:12

First time doing dumbbell snatches. My quads are fried in much the same way that my hams were fried the first day I did KB swings. Brutal.

Scaled to a #35 dumbell as first time on this exercise; 45# "felt" too heavy on the rack. in hindsight think I could have done the 45# but......

Could NOT get low enough on the squat/snatch. Would end up with the dumbell overhead long before I got below it....grrrrr. Know I missed out on portion of the effort.

21:09 Total time

m/32/185

rx'd

28.30

33/190/6'1"

18:31

1.5 pood
ring pull ups

as rx'd 39.40
slooow time i know, i'll get it under half hour next time

38/m/238

24:49

dschmale #96

I took a look back at 7/07 and 8/07 and compared the WOD's with those for July and August of this year. I disagree with your evaluation. There are a number of identical WOD's done in each year, the number of low-rep strength WOD's is similar, and in fact there is a greater number of 5K runs requested in 2007. Furthermore, if you look at the times of the named and non-named WOD's in both years you will find that the median times are in the low 20's for both years, and that the superstar times are in the mid to low teens in both years.

One of the beauties of CF is that the data is always here, and that it is availabel to anyone to examine. While it may "feel" quantitatively different an examination of the data reveals otherwise. It may certainly feel qualitatively different, and if the newer WOD's hit your personal weak areas your times may, in fact, be longer this year.

As we progress in your own personal CF we often find that our personal fitness goals change as we become more fit, and how we view the main page changes accordingly. The main page certainly evolves, and there is occasionally a substantive change (witness the increase in strength WOD's with the advent of the CFT). In this case your "feeling" about the main page WOD's appears to be just that. But how cool is it that you've learned a new way to be fit and can now adapt CF to your own personal goals, main page or not?

sub 15kg db = 20 min

tx coach

M/28/166/6'0"

Had to scale this one down...

Subbed 20# dumbbells for the 45#
Subbed 90# assisted pull ups (pulled 90# up)
Kept all rep counts the same

21:25

I think I'm beginning to understand what the metcon is about.

24:46

subbed 25lbs, pull-ups were all broken. Grip strength was largest weakness.

Wow, that was an a$$ kicker WOD!!!

CF warm up,

As RX'd:
30'31"

M/31/70"/195

18:29

Wish we could have interverted the reps. Would rather done 42 snatches and only 21 pullups. After over 2 years of crossfitting kipping still has me completely flummoxed. I've watched the videos and it all makes sense in my head but my body just doesn't do what my brain says. Everytime I think I got it by the next workout it is gone, frustrating.

m/33/135

sub 30lbs kb for 45lbs db.

16:42

24m/155/66"

as rx'd

22:37

however, I'm not pleased with my snatch squats. In retrospect, they were not even close to parallel, much less below. A great workout, to bad I cheated myself out of the full benefit.

WU .5 mi walk on treadmill
WOD
35# db
21:01
partitioned snatches

29.06.
m/48/75k

had to sub 16k dumbbell left, and 18k dumbbell.

realised one arm dumbbell squat snatches is something Im not familiar with.

31/m/186

as rx'd

14:38

Night meeting for work tonight. Also 1/2 intensity week and elbow tendinitis returning. ARGH
Probably will not do this at all today.

45 pound Dumbbell squat snatch, left arm, 21 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 21 reps SUB 25 pound
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 15 reps SUB 25 pound
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps SUB 25 pound
45 pound Dumbbell squat snatch, right arm, 9 reps SUB 25 pound
18 Pull-ups

18:40

M/28/230lb

This is my one week of doing crossfit and my legs are killing me. I've been working out for 2 years straight, but these workouts push me more than ever mentally and after only a week my ability to push myself increases everyday!!!!

19:27 for today's WOD

Anyone know of any good MMA gyms in Manhattan? Looking for somewhere to train. Thanks!

M/22/6'1"/185

As RX'd: 15:23

I'd like to try this one with 135# barbell snatches (42, 30, 18)

Oh man oh man oh man! This is gonna be a butt kicker! Bring it on! Yay, haha my arms are already starting to shake... :D

Just thought I'd compliment all the videos and demos here. I've been following the WODs pretty strictly for about 6 months although I've never been to a CF class or even had anyone check my form. Last week I switched to a gym with men (LOTS of fun) and the head trainer was coming over to make sure I knew what I was doing. hehheh. I was doing thrusters. Before we were done I was correcting HIS form.

I agree, Allison, let's ban shirts for CF men during workouts. All in favor?

m/45/152

19:59 sub'd 25lb db, chest to bar pu.

Kicked my butt.

29/m/5'3"/160

as rxd

time: 25:25

need alot of work on my pull ups

this was a great workout!!!

"The hardest part of starting is knowing you have no choice but to finish!"

Scaled to 40# since that is the biggest we have.

17:53 - pullups really sucked today not sure why but I couldn't push them and felt like I had no grip strength. Was shooting for 15:00 but the pullups killed that silly notion.

@142 DEMOG: Yeah.. Renzo Gracies Academy...

It's on 30th ST between 7th and 8th.

It's Hottie Central. Lots of guys with messed up faces - just how I like 'em.

subbed 15# db
11:18

whoa.

Mike 112 - Even the fire breathers (at least the ones I’ve met) pace themselves on most if not all WOD's so in my opinion you are better served and will make better gains in the long run by learning how hard you can push yourself and how best to pace yourself in order to keep the intensity high. I’d further say that this is true in life situations, GPP, fitness and WOD times.

For the 1st time on a WOD like this, I did the Pullups as RX'd, and ripped my hands up. Yay! DB Snatches felt totally stupid with my left arm - 39:35

#112 - To game or not to game the WOD, that is the question. Personally, I think that you have to "leave a few reps in the tank" as you put it - watch the video for "uneven Grace"... all these athletes say their time is lower because switching sides every five reps forces you to take a short break, maybe catch an extra breath or two.

An example I think of is that of a 5k run; do you blast out of the gate at your 100m pace? Of course not! You'd be done sprinting after 15 seconds, and walking after a minute or two, and probably have to walk the last 4k. Going at a manageable pace for most of the workout, then "descending" for the last push is a more viable strategy - this will help lower your overall time. Work done in less time equals greater power.

There are reasons for pushing as hard as you can, like increasing the length of time you can work at max, and to increase your ability to work while tired.

#143 Good idea on BB Snatches

sub 35# power snatch
15:15

Today is going to teach me a lesson to do the WODs in order as much as possible. I did the 30 muscle ups WOD (actually 120 pull ups and 120 dips since I don't have rings) yesterday and I am smoked.

Pull ups today are going to suck rocks!

Oh well. Suck it up and 3... 2... 1... oh boy here we go!

30/F/155

26lb KB snatch

assisted pull-ups (got maybe 15-20 on my own)

10:58

23/m/191
21:22

5 lb dumbbell snatch - completed all sets and all reps. The 5 pounder was really just a "dummy weight" I could hold onto for the sake of form.

Pull ups were another story...

1st set
20 assisted pull ups (needed the whole stack of 120 lbs to help me up!)
rest
9 assisted pull ups

2nd set
3 sets of 10 assisted pull ups.

Keep in mind, I have lifted on and off since for over ten years. But, after having a rough time playing frisbee with my friend and tiring easily from a few rounds of swing dancing - I decided that it is time to utilize crossfit!

3rd set
struggled through 18 assisted pull ups

m/45/5-8/150

CFWU x 3

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

19:10

As Rx'd for women weight 30#DB Squat Snatch

21:24

Back on the night shift at the hospital again. Did this WOD 2 hrs after 13 hrs night shift. Felt really exhausted and tired during the workout. The DB snatch felt easier than I thought but the pull-ups was awful! Also, tomorrow will be my 3 wks on the Metabolic diet with Sunday as my carbs up day.

M/39/5-7/180

scaled 20lb dumbbells
all pull-ups as rx'd

24:15

Hey Eric Brandom #143-
"I'd like to try this one with 135# barbell snatches (42, 30, 18)"

BE MY GUEST! Let me know how that all works out!
More power to you, my brother!

Scaled since I have never done db snatches before. Used a 15 lb DB. My ankles and shoulders still need to loosen up, these OHS, Snatches, etc...are foreign to me still

13:13 Pullups normal, but used a 15lb db

F/37/5'3"/124

Subbed:

15# DB
30# Assisted Pull Up
14:30

This was freakin' hard for me. Yeesh.

ccccccccccccccccccccccccccccccccccccccccccccccccccc

As RX'D
20:45
tried to concentrate on form on the squat snatches.

as rx'd 18:01. This wasn't really a good workout because I didn't sleep all that much last night, think I could have gotten it in under 16:00.

f/39/5'0"/135

WOD
Pack version with 15lb dumbells and green band for pullups.

24:20

W/U: 3x10 Push-ups, KB Swings & Samson Stretch
WOD:Subbed 1 pood Kettlebell Power Snatches
Chin over bar kipping pull-ups

17:50

Weidner is my CrossFit hero. One day, I will catch you.

f/37

14:11 - jumping pull-ups - although I'm noticing I need less jump lately. Used a 12 lb bar for a power snatch - not ready for dumbbell squat snatch yet.

M/22/5-7/165
as RX'd
22:51

M/24
Bwt:195

53#KB/kipping pullups

Rx'd reps/rounds: 14:22

I really need a 45#DB! Those kb snatch squats we're way hard, A2A on all squats. I'm kinda happy with my time on this.

Comment #96 - Posted by: dschmale
"Maybe I'm just lazy but it seems like 2/3 of the new workouts are in the 5k timeframe and that just doesn't sit right with me. Anyone agree?"

I guess that depends on how fast you can run a 5k. Some of these times posted today are close to 40 minutes. Some are close to 15 minutes.(I cannot run a 5k in 15 minutes. If I could, I'd be in Beijing right now). One of the goals we strive for at CrossFit is..an Increased Work Capacity Across Broad Time And Modal Domains. In other words, do more work in less time or the same amount of work in less time.

Where strength/ power days are involved (see CF Total), some people may finish that in 40 minutes, others may take 75 minutes. This work will apply and enable you to perform the metcons in a faster time. Watch yesterdays video and listen to the last 30 seconds of what Pat Sherwood has to say. That's what it's all about.

Train for the unknown. You never know.

Peace. - Mike

33/F/5'10"/154

30# db; full squat snatches
18:34

my @ss is shredded from yesterday and today.

Subbed 25# db, 19:04.

This is my first almost-as-rx'd wod since I injured my back. I did a few BW wod's to get back into the groove eariler this week. Now, my back feels good and I'm happy to be almost fully recovered.

As rx'd: 16:26

I was very pleased with my squat snatches all were parallel or below. Great workout, thanks coach!

Now...nap time and then I'll be with "Linda" a little bit later, I plan on taking full advantage of my day off.

14:21

M/24/180

M/188/6'1

This WOD was brutal for me.. not sure if it's b/c i've been feeling a little under the weather or what, but i almost quit after the 2nd round.

#147s that quote was perfect for me today "The hardest part of starting is knowing you have no choice but to finish!" and finish i did!! i caught my breath for a few and then pushed through the pain and round 3!! last round of pull-ups did jumping pull-ups

21:05

CFWUx3 -pu's

Subbed 25lb db
Intensity wasn't there. Could have, should have, would have... but that is just a post WOD kick.

Probably could have done as rx'd with the 30lb woman's weight, but didn't even attempt. Joshie I also have used 25lb.

20:19

M/30/165lbs/5'9"

Scaled dumbell weight down to 32lbs.

21:00

m/38/5'11"/222
as rx'd 14:05
that was killer! thought my time would really suck because i was sucking major wind at the end and having to take breaks but i guess it wasnt too bad.

37yom/210#

12:45 Felt my squats should have been a little lower.

14:51

All sets broken except for last set of cleans. Did not squat deeply enough on the snatches.

M 33/144/5'7"

Subbed 35 lb dumbell and 21-15-9 for pull-ups: 9:49

18:46

this one was pretty rough

19:15 as RX'd

Hands intact, amazing.

m/38/193/70"

Subbed 30# db. 20:18

Started with CFWUx2 (minus pull-ups) and Burg WU. Also did the 15 K2E for Level II (Intermediate) on Athletic Skills.

#172 Laura - ...and my hammies and my quads... ouch! Awesome time!

used 40# Db because we still haven't received our 45's.
21:00 approx
First WOD with butterfly pullups. It's gonna take a bit to get those down. All in all wasn't at peak today.

First time doing DB snatches....this one was rough!!!

Only used 30# DB

23:58

27/m/5'11"/187

as rxd

18:43

26:50

Rubberband man, I fear your commitment to catching me! You will always have me in basketball and volleyball, my brother.

My 2 week hiatus with my wedding and honeymoon in 2 weeks will spell my demise. CrossFit St. Lucia, here I come!

30/M/190

as rx'd - 11:00 exactly

one of the first times my time was better than the majority, what's going on here?

John

As Brett mentioned on #58, they were of variable depth and ugliness, but I dropped it to 35lbs so it wouldnt be toooo bad. I'm just starting out and all. I found that I can actually do the kipping at a rhythmic pace when you get... hmmm, agitated? Finished at 16:28. Had to run a mile to a yoga class out here, then swim some after before the walk back. Good day. 32/M/180+or-/5'10"

Dave 36/M/6'5"/207

Workout as RX'd, except subbed Jumping P-Us
19:09

Scott 24/M/5'11"/195

Subbed 35# Dumbells and Jumping P-Us

26:25

Regards,
Dave

F/38/140/5'7"

CFWU x 2 (w/o pull ups)

WOD:
Subbed 25# DB & all pull ups assited

25:20

first time trying DBSS - this was tough but fun trying something new.

m52/230/72

I have never done these and scaled it to 25# so I could make sure that I get the WOD in. I did try 45#.....NoWay.

...as stated, scaled to 25# and used Paramount assit for PU. Did ALL reps (broken) eeek.

Thought I was gonna passout half way through this WOD. The pull-ups held me back a bit. My freshly made calluses didn't open up as much as I thought they would. Only a little blood drawn. Awesome workout.

As Rxd: 12:16 (kipping pull-ups throughout)

30:42. Man that sucked. Squat depth was not there... Legs already hurting...

subbed to 15 k dumbell.
20 min

Any CFers near Brentwood Ny? Seems like im the only one besides the 1 curl an hr dudes at the globo near me :/ Hit me up please

M/200/6'0"

15:19 as rx'd

f/46/5'7/160

First time DB squat snatch.
Warm up w/ 15#DB 5 sets 5 reps each side.
Squat down to 8" concrete block each time.
Concentrated on form.

Squat snatch...20# DB.
All sets broken.

Pull ups broken until last set.

21:48.

Tough one!!!

f/38/146#/5'5"

This one left me queasy and with Popeye forearms

30# dumbell squat snatches
50# assist on gravitron pullups

Strangely, snatches were way easier with my non-dominant right arm. I wonder if it's a flexibility thing.

f/38/146#/5'5"

This one left me queasy and with Popeye forearms

26:54

30# dumbell squat snatches
50# assist on gravitron pullups

Strangely, snatches were way easier with my non-dominant right arm. I wonder if it's a flexibility thing.

sub 30lbs kb for 45lbs db.

Jim 48/M/160 17:56
Mark 28/M/230 22:12

#191 - Wow! 11:00?

Maybe you missed yesterday's WOD? 5x5x5x5x5 Back Squat.

It slowed me down tremendously.

sub'd Power Snatch with 20lb DB for 10 reps per arm each round.

sub'd Chinups, slow, deadhangers 20, 15, 10 rep rounds.

I played it safe due to various aches: the tendon or ligament around my right hip is throbbing with a dull ache for some reason, left shoulder still not ready for my sloppy snatch form when I fatigue, or the violent kipping.

~13:00

38m/6/181

wod as rx'd

15:40:57

brutal

//////////////////////////////////////////////////

cfwux1

sub 25#db 1rst and 2nd set
sub 20#db 3rd set
kipping pullups
everything broken

00.26.34.

pale and light headed after finishing, legs feeling like jelo
kicked mi a$$

thank you coach

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\

Mili E7 and Helen...

Concentrate on form, don't cheat yourself.
Keep the squats below parallel.
Touch your butt to bucket or ball. I use a concrete block...8".
Keep the weights light until you have the form
down right.
The weights will increase in time.
Document your weights.
Compete against your previous workouts.
You will improve.

Was planning on using #20 pounds, after smoking my shoulders with all
my pull ups and knees to elbows yesterday, I ended up going down to
#15. WEAK!! lol but Form was more important to me at this stage of the
game.
Once I got through my first set of 15 pull ups in a row and still had
27 more to go, I realized smoking myself yesterday on Pull ups and
knees to elbows probably a mistake.
Total time today's work out. 17:03

Hurts soooo good! lol
Lysa

M/25/215/6'2"

Yeah, couldn't hang with the 45lb DB snatch squat. So I scaled all the way down to 15lb DB. Pull-ups were brutally awesome! Used band for assistance after 30 pull-ups.

23:56

20:15

used 35# and my form sucked...cant get squats deep enough and keep coming up on my toes

assisted band pullups throughout ....forearms gave out before everything else

any pointers on how to improve form?

m/22/190#

21:16, this one worked me like a mule, but I liked it. DB snatches are definitely getting better. Horrible night at work last night, plus first day back to school for the kids :(

God that was hard! I was already sore from yesterday's Back Squats. Looks like I'll be "rolling" out of bed tommorow morning.

38:04

40/M/152
Subbed 40 lbs dumbells( all I have)

20:00

That was fun...19 minutes

32/m/210/6'5"

23:46

Dumbbell snatches not so bad, pull-ups took forever as usual.

Had to use 16kg (35lb) Kettlebells (as no D/Bells)

12m 46s

Ouch!

M/175/25/5'9"

As R'xd

14:43

I underestimated the db snatches.My legs were burning after the first 5. New ecxersise for me but I still can't believe I was snatching a 45lbs db! Thanks CF. Go Army

f/36/5'7"/143

1st time for snatches in a WOD -very powerful feeling!!!!
Used female weight (30#)
27:51
I love being able to complete wods as Rx'd
On the last set of pull ups i ripped open my blister and created a new one underneath it - grossed out the staff at my gym - bonus!

12:44 as Rx'd

Screwed this one up.

Had to sub 35# for the dumbbells (never done these.. wanted to do it right) and ended up going 21-18-15 for the sets

Had to lower the PUs to 30-25-20

But finished in 18:34, happy with it, and feeling the workout

M/22/5'5"/174

Scaled back the PU by half and the DB snatchs to 25lbs. The last DB snatch I moved up to 45. That sucked. As soon as the holes in my hands heal up, I'll get the PU.

13:45

"Every time someone does crossfit, a sweat angel gets it's wings"

40/m/176cm/71kg

19.8kg Dumbell
mostly power snatches
reps as rx'd

16:27

First round of snatches seemed to take forever.
Pullups went well (22/12/8-16/14-12/6).
After I've completed the WOD, I wondered why I didn't use my 20kg kettelbell for the snatches.

**********************

20:36

20 KG DB

assisted PUS (15kg)

***********************

M/24/6/175

18:11

no breakfast killed me

30m/175

15:50 as rx'd

28/m/5'10"/150

18:55

25-lb dumbbell power snatches
kipping pull-ups

Reps as Rx'd.

Is one man meant to do so many pull-ups and snatches? Only DOMS will tell.

m/17/5'8"/174

17:44

legs tore up. love it.

sub'd 25 dbs jumping PUs

28:00

with rest during and in btwn sets

As Rx'd: 24:50.

M/40/5'9"/150

Scaled down to 22 lb. Problem enough with the technique as it is:) Did "ass-to-ground",as deep as I could.Problem extending and get the arm straight up. Getting better though....
PU, managed the first 20, then assisted(toe on chair)for the rest.
26.16 min.
Not happy with the time but the PU took forever.
Sub 20 next time...

24/m/5'11"/197
28:27 with 53# kettlebell. That was not fun...shoulders, forearms and hands banged up pretty good...66 more training days until the Mid Atlantic Hopper challenge

28 m 170
19:30 as rx'ed
Not great form on cleans but they progressively got better.

M/38/157lbs.
WOD: as rx'd - 17:55

WU
5min. 16kg KB LCC&J

12 Burpees
10 KB Swings, 24kg
12 Burpees
10 KB Swings, 24kg

WOD - subbed 35lb for 45lb DB

16min. 40sec.

sorry for the off topic comment but i had to...

i have been doing cf style wod with my kids in prep for various sports...

i pull in my driveway after work and written in chalk 1. garage 2. trampoline 3. monkey bars 4. tree 5 rounds for time Go!

cf is addictive to kids - 13 11 9

9 year old son - "dad we already worked out"

great site - thanks !

M 6'0"/185

Did One arm cleans to a squating over head press then came up (Snatch was hurting the shoulder) All else as Rx'd

18:35

BW 172

Did 115 lb Hang Squat Snatches for 21/15/9 and Pull-ups: 42/30/18

Time: 12:00

The Pull-ups Got Me

45/M/6'/180

TIME: 13:26 AS RX'D

45 POUND DB SNATCH ALL FROM GROUND
KIPPING PULL-UP CHEST TO BAR

THE LAST SET OF 9 SNATCHES WERE UGLY.

ON A DIFFERENT NOTE:

THEY SALD I COULD NOT DO IT...SO I DID IT! IT TOOK 6 WEEKS OF HARD WORK AND WAS THE HARDEST THING I'VE EVER DONE IN CROSSFIT.

VIDEO COMMING SOON.

HEY JOE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/30/200lbs
22:10

Used 53lb KB
Power snatches, struggled with squat snatch not enough range of motion in one ankle.

24mins

37/m/197/70
Had to scale back the PU's as we did 40 prior to our run this am.

45lbs snatchs are not alot of fun!

21 l/r arm 45lbs
21 pu's

15 l/r arm 45lbs
15 pu's

9 l/r arm 40 lbs
9 pu's

21:16

27/M/5'7"/185

27:24.

110 # Barbell Snatch 21-15-9 (from floor with squat)
CTB Pull-up 42-30-18

17:04

m/38/6'3"/220

first time doing db snatch. had to scale them down to 30#.
pu's were hanging, as rx'd. am still working on the kip.
32:47

21:42

As rx'd

CFMMD

Scaled to 20# on the snatches; went to band assisted pull ups by the last round. Hands hurt so bad. Didn't time it. It took roughly forever, mostly due to the fact that I had to talk myself into grabbing the bar after I dropped on every third pull-up. CF'ing trainer at my gym vertical taped my hands...that's prob the only reason I didn't DNF the pull-ups. Urg. I feel lame.

M/30/200lbs
as Rx
22:10

M/48/5'7"/160

35LB snatches all pullups broken by half for first two sets.
25:40mins

35/M/79kg

14:45

Whew. That workout, especially after morning PT, smoked me good...or well. And well, final answer.

Subbed 35# DB, had some balance issues, and spent a few minutes resting on the floor during the workout.

28:10

28/m/194

22:40

as rx'd

30:10

as rx'd.

21m 06s.

20:34
My left arm had a little more trouble on the snatches... blast.
my form was getting a little sloppy at the end... but i pulled it together...
-PUs... did fine on those

M/23/150 GregAWu

As rx'd, except depth on some of the snatches was closer to power than squat: 21:23

39/M/188/6'3"
30 Minutes

Of note I lost 1.5 lbs from before warmup to after last set.

16:59
27/M/173

M/36/5'11"/165

As Rx'd
18:00

Completed this at 11:00pm Afghanistan time.

Black Dragon 7
1SG Nash

As Rx'd

19:38

After squats yesterday and a 1-hour Parkour workout last night, my legs were quite sore today. Next time will try to knock at least a minute off today's time.

I paced myself pretty good on the snatches. Pull-ups sucked. I probably could have gone faster.

23:48, as RXed.

On a side note, I've never done DB snatches before. They were fun.

29/M/5'7"/160

28:20

as Rx'd

19:19
It was a smoker, but I gotta push myself harder. I don't suppose you're at KAF, 1SG Nash?

Hey all! I'm starting up a Fantasy Football League just for people in the CrossFit Community. I hope to get as many people as I can for a fun and competitive league where we can talk football and CrossFit-my two favorites subjects!

Just follow the this link:

http://football.fantasysports.yahoo.com/league/crossfitfootballleague

and enter Password:

321go

Thanks again. Email me with any questions.

Dave

Scaled down as per BrandX puppies WOD:

17.5# dumbel SA snatch
15/12/9 per arm
Graviton Assist (BW-100#) pullups
30/24/18

Pullups were killer on my grip today.

17:59

28/M/165

WOD
sub 30#db
At the end of the pullup sets had to go to jumping and negatives. Still can't kip

Time: 32:37

I kind of screwed this one up.

1st Round:
21 right DBSS 45#
21 left DBSS 45#
45 assisted pull ups

2nd Round:
21 right DBSS 35#
21 left DBSS 35#
30 assisted pull ups

3rd Round:
21 right DBSS 35#
21 left DBSS 35#
15 assisted pull ups

TIME: 20:49 minutes

Additionally:
20 back extensions
20 declined sit ups
10 minutes 4 mph pace on teadmill 9% incline

I made my first sweat angel today. It smoked me!

I dub this workout "the monkey" for several obvious reasons.

Scaled way down, never done snatches before except the occasional Burgener warmup. 20 lb. db snatches, but good ROM and surpringly good form. On the pullups, I let Pukie be my guide. Deadhangs until I felt his nasty finger tapping me on the shoulder, then transitioned to jumping pullups to finish the set. 32 deadhangs on first set, 20 on second, and er, um, cough mumble on third. Kept Pukie at bay and finished feeling okay. Time for future reference 15:43.

I'll be starting my cross fit workouts with this one...maybe a little lighter on the weights due to a bad back...but I'll push through...6'2", 220

51/M/150

17:09

Subbed 35lbs db. Avg hr 175, peak 189, rec 62.

Couldn't be bothered to get down into the gym to do the wod, I've got painstorm to thank for that!

did the following with a 25kg kb

15 kb snatch l/r
30 press-ups
12 kb snatch l/r
24 press-ups
9 kb snatch l/r
18 press-ups

6.31

Felt really sluggish.

M/31/5'10"/255

Smoker!!! This one rocked me. I sub'd 40's for the 45's thinkin' "Eh, I should scale it back some b/c I haven't much practice with DBS's" Dumb Dumb Dumb. I think I just cheated myself some work b/c even the 40's were challenging enough, but I could have done the 45's. Pull-up still a weak point, had to mix in some flat footed jumping PU's.

25:26
21 pull-ups/21 JPU
7 PU/23 JPU
18 PU/broken into 1x18 (that sucked and killed my time

21-15-9
one arm squat snatch w/ 45# - broken
42-30-18
pullups - all broken varied

almost all were power snatch. could not get my body to go into squat today

25:47

Here's a very interesting article on the athletic differences between the caveman and modern humans. It seems that the caveman would kick our asses at some of the CrossFit events while we'd stomp 'em at others. http://www.msnbc.msn.com/id/26058103/from/ET/

23/m/6'2"/245

12:42 + some sore legs

definitely an intense workout

27/m/72"/205

As Rxd:
Didnt time myself forgot my stopwatch

155/M/20

9:53

15:43 with Split Snatches. Last 9/9 Power Split Snatches. All from deck.

12:26 with mods. Squat snatches are bad for the right shoulder so I did 55lb power snatches.

First foray into the world of pull-ups since the Games and they kicked my butt hard; very very broken up. Shoulder has not allowed me to do many pull-ups so that was the small victory today. Snatches got hard really quick, this WOD was way harder than I anticipated. Rookie mistake.

16:51

38/m/190
as rx'd

18:54

m/53/185
21 -65# barbell hang snatches
42- pullups
15 - 65# barbell hang snatches
30- pullups
9- 65# barbell hang snatches
18- pullups
13:25
Can't squat because of leg injury

used a 55lb kettlebell......everything else stayed the same...18:56..jbpractice

M/32/5'10/155

28:59 as rx'd (with deadhang pullups)

I must be doing something wrong, because I can't even imagine doing this in less than 20 minutes. That was brutal.

29M/5'6"/163#

Didn't register the "squat" snatch part & did power snatches. Oh well. Otherwise as Rx'd.

14:40

OH BOY ... do I need to become much more intimate with my snatch! 30# Dumbbell for 36:30 of some very intense 'love'.

Used 25 lbs since my OHS sucks. The snatch was easy however I wanted to maximize my OHS on this one.

Instead of endurance Pull-ups I did one set of 5 each of weighted Pull-ups and Weighted Dips.

Subbed 30# dumbbells and did chinups to let the blisters heal.

20:30

So I went into the gym this morning and put myself through 17:50 of hell. I must admit that I rarely went into a full squat. After leaving I felt disappointed that I didn't use full rom. I went back to the gym and completed the WOD completely as rx'd in 19:30. I feel so much better now. I'm sure I won't be thinking that tomorrow though

M/32/195

21:18, dead hang pull ups

M/43/210/5'9"

Crap. I'm adding my pain to the list

21/15/9 35 LBS Dumbell Snatch each arm

21/15/9 pull ups

23:11

After the first 10 snatches I was thinking "What the hell am I doing to myself!" I know my form on the snatches in no good as my lower back began to hurt.

Scaled with a 35# dumbbell

20:42

Been doing CF for a month now - LOVE IT.

Question: I'm having real trouble keeping my heels down when squatting - more so when doing having something in my hand, since I can't lean forward a bit to keep feet flat. Is this common? Stretching need to be done? Just curious, def more then just technique. Almost feels like need yoga stretching for lower back / sides to stay straight...

Help!?

okay. so i used a 95lb barbell 2-handed snatch instead as i only had 40lb db. so no biggie right.......wrong.

so i did the 90 total pullups. but the way the squat snatches breaks down is like this. 45 snatches for each arm and 90 snatches for your legs with a 45lb bar. well i did the 90 snatches with the 95 lb bar. so each arm did 47.5lbs for 90 reps instead of 45, and the legs did 90 snatches with 95lbs. so opps,, i guess what coach rx'd i just thought was too easy...lol.

oh and i only did 2 rounds so....

95lbs barbell snatch/pullups
2 rounds of 45 reps each.

22:35 sec

Vance

Rx

18:25

Tried hard not to have sloppy dumbell squat snatches but some were ugly, most were good.

m/43/5'9"/181

I struggled with this one. Haven't done a lot of snatch work recently esp dumbell snatch. Scaled to 35 lbs, 31:05. Strangely I found the left side easier than the right side even though I am right handed. Maybe a flexibility issue with the right side.
Didn't help that I made up yesterdays squat section prior, 5 at 215, and then just 2 at 225.
I am whacked.

PU as RX'd
Scaled snatches
1st set (21x2) - 40lbs
2nd set (15x2) - 30lbs
3rd set (9x2) - 40lbs
47:03 - starting to feel better from cough, took it very easy still

Did anyone alternate arms doing this? Or did you do all left arm then all right arm snatches? I prefer to "even it out" but curious what others do.

M/152/5'9/22

as RX'd 14:08. Squats had trouble towards the end due to knee problems.

followed by 50-40-30-20-10 Double Under's/Push ups

time: 8:27

as rx'd...sorta 26:30
45lbs db split snatch instead and unfortunately a elbow problem had me doing my chin ups with a parallel grip which slowed them down. Shoulders touched chin up bar every rep.
Some of my snatches I was lowering my arm before full standing so replaced those reps.
a long chipper for sure. Plenty of power in the hips though.
post: stretching

m/37/170

21:00
Modified 30# Snatches (ugly need work)
Jumping pull-ups

Anyone Crossfitting in Lansing, MI????