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July 05, 2019

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Workout of the Day


3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 160915.

At-Home Workout

Side Plank

L-sits and side planks

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Comments on WOD undefined


Chris SinagogaJuly 5th, 2019 at 12:44 am

Champions Club Scaling Notes


A squat is a lot of things, one of them is the formal, hips-below-parallel thing we do in this muggy little room called the gym. But in real life, a squat is any action of lowering the hips towards the ground; there is no specific requirement for how low the hips go. A kettlebell swing, defensive stance, tackling breakdown, and snatch are all squats. The most important things about the squat are the mechanics (hips load, not the knees, torque is maintained in the hips), and not depth or torso angle. There are very few people who can do a one-arm snatch all the way down and keep the mechanics good. So only go as low as you can,

I SHOULD TRY THIS RX’D IF: I read the above and think, “hey that sounds like me!” and also have an abnormal amount of upper body and midline pulling strength


Strength — change the snatches to light, slow one-arm overhead squats and keep it as rx’d

Stamina — 10 rounds of :30 seconds of a static hold at each of the 4 stations (top or bottom of L-pull-up and bottom of one-arm squat with light weight)

Endurance — team workout version, one partner does the exercise while the other runs

Flexibility — as is, or the stamina version


Coordination — group version

Accuracy — same as balance

Agility — keep the integrity of the snatch and allow yourself to feefall

Balance — as is, just pause on bottom of snatches

GROUP VERSION: I’m thinking about doing a 20-minute AMRAP with dumbbell snatch, kipping pull-ups, and L-sits. There are a ton of ways to go about this one, though, so I’ll have to see what the group looks like. the problem with two sets of pull-ups in a round would be space on the bar, so keeping it to one set would be good I think.


L-hang — make up for the lower-case “j” that the L-pull-up will turn into during the workout

One-arm overhead squat — make up for lack of depth on snatch

Jump rope — always

Box jump — haven’t seen these in a minute

[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Again with the JT thing, but this will take a lot longer.

Danny BostwickJuly 5th, 2019 at 4:23 pm

Wonderful monologue about the squat.

Brian AndersonJuly 5th, 2019 at 4:49 pm

This is one very few people can truly perform Rx, I imagine. That’s an incredible amount of L-pull-ups, for starters. Squat snatches (full) are legit. Love then but ma-an!

Steven ThunanderJuly 5th, 2019 at 1:00 am

Globo scale-as Rxed. Really no modification for a Globo gym needed. If no dumbbells are available do 95/65lb barbell squat snatches. Bodyweight sub pistols.

Juan AcevedoJuly 5th, 2019 at 1:04 am


Oh boy! That is 126 L pull-ups! Just when you thought this week couldn't get any better --or nastier? This is another beautiful workout. Your core will be challenged to stabilize while squatting, and then completely compromised in flexing at the hip while pulling. There are two more parts to consider though. The first is mobility and second is capacity. If you have mobility problems in your squat that don't flare up with the barbell, they will today. Remember: if your dumbbell squat snatch improves, your barbell snatch will improve -not the other way around. Any restriction you find today is an improvement for tomorrow. In terms of capacity, keep in mind that this is a chipper, slow and steady wins today. Keep breathing, keep moving, keep focusing on mechanics. In your scaling today try to preserve and maximize the three key aspects: core engagement, mobility, and volume.

Note on Dumbbell Squat Snatch

If you, or your athletes have never done this movement, treat this as you would a barbell snatch. Prioritize your scaling by the following hierarchy:

1. Positions first: make sure your athletes can get to a solid OH bottom of a squat. If they can't, have them do power snatches and give them drills to work on this position.

2. Movement: make sure your athletes have good movement between positions. If the movement is not solid, have them do these transitions slowly and with low weight.

3. Speed: if their positions and movements are solid, then focus on letting them move fast.

4. Load: If they have positions, movement, and speed LOAD THEM THE FUCK UP!


3 rounds for time of:

21 dumbbell squat snatches, right arm

15 L/tuck pull-ups

21 dumbbell squat snatches, left arm

15 L/tuck pull-ups

♀ 20-lb. dumbbell ♂‚ 30-lb. dumbbell


3 rounds for time of:

21 dumbbell squat snatches, right arm

15 pull-ups (band or box assisted)

21 seconds hanging L-sit/tuck hold

21 dumbbell squat snatches, left arm

15 pull-ups (band or box assisted)

21 seconds hanging L-sit/tuck hold

♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell


3 rounds for time of:

21 dumbbell power snatches, right arm

15 pull-ups (band or box assisted)

15 seconds hanging L-sit/tuck hold

21 dumbbell power snatches, left arm

15 pull-ups (band or box assisted)

15 seconds hanging L-sit/tuck hold

♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell

Matt ZeroJuly 5th, 2019 at 2:13 am

YES! Another hero - THANK YOU!

Bryan RosenJuly 5th, 2019 at 2:15 am

Warm-up for 190705:


2 rounds of:

20 deep mountain climbers

10 lunge steps with PVC pass-through

5 dumbbell windmills, per side

10 goblet squats

10 kip swings


L pull-up

10 scapular pull-ups

10 hanging knee raises

10 hanging straight leg raises

3 sets of : 1 pull-up with right leg extended + 1 pull-up with left leg extended

3-5 L pull-ups

Dumbbell squat snatch

5 dumbbell deadlifts, per arm

5 dumbbell high pulls, per arm

5 dumbbell power snatches, per arm

5 dumbbell overhead squats, per arm

5 dumbbell squat snatches, per arm

Wesley MartinJuly 5th, 2019 at 2:37 am

One cannot do a L pull up . Would the same set of knees to bar be a close alternative?

Mike AndridgeJuly 5th, 2019 at 3:49 am

Maybe knee bent pull up or strict pull up?

Nathan HutchesonJuly 5th, 2019 at 3:09 pm

Yeah, I would also say knee bent, or band on one foot and one leg straight out. Or, just strict pull-up.

Eric O'ConnorJuly 5th, 2019 at 4:31 pm

Wesley, Mike and Nathan's suggestions are great. You can also search "L pull-up scales" on youtube and give you some demos.

Nathan, That banded option sounds cool! I have done 3 other banded options for L pull-ups, but have not tried this one out. Thanks for giving me another idea!

Wesley MartinJuly 5th, 2019 at 2:37 am

One cannot do a L pull up . Would the same set of knees to bar be a close alternative?

carlos SegniniJuly 5th, 2019 at 6:04 am

M38 78kg

Time 32mins 20 sec

DB 10kg, Pull ups as L-shaped as possible (not perfect)

Kyle BuchananJuly 5th, 2019 at 8:01 am

Dumbbbell snatch rx

Pull up scaled to 15-15-12-12-9-9 of tuck pull ups


Kyle BuchananJuly 5th, 2019 at 9:20 am

44lb dumbbell

Gordon LeeJuly 5th, 2019 at 12:45 pm

Scaled to 25lbs dumbbells

Power snatch

L-sit pull ups



Sebastien FitzpatrickJuly 5th, 2019 at 1:47 pm

39:45 Rx (1:45 slower)

Daniel ShepardJuly 5th, 2019 at 1:55 pm

OHP 3x5 @ 100

WOD: 22:21 tuck pull ups

Snatch practice

Daniel ShepardJuly 5th, 2019 at 3:22 pm

Power db snatch

John DoodyJuly 5th, 2019 at 2:11 pm

28:34 Rx’d. 3 1/2 minute PR from last time 3 years ago.

Didier RiosJuly 5th, 2019 at 5:35 pm

Woww nice job !

Didier RiosJuly 5th, 2019 at 2:39 pm

rx : 30:50


John RodriguesJuly 5th, 2019 at 3:42 pm

Good afternoon dear all

My time was

3 rounds for time of:

21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups

With dumbbell 20lbs because I am restarting and my elbow is getting better.

Have a wonderful weekend ahead.

Michael ArkoJuly 5th, 2019 at 3:51 pm

Scaled to 28lbs dumbbells


I probably should have gone a little heavier on the DBs.

Clark PewJuly 5th, 2019 at 4:09 pm

12:14 to do 3Rds of:

21 hang snatches w/ 45# bar

21 kipping pull-ups

Dave DeCosteJuly 5th, 2019 at 4:09 pm

32:06 Rx

Danny BostwickJuly 5th, 2019 at 4:22 pm

Scaled this one a bit, the volume seemed excessive to where my fitness is right now. Did 15 reps/rd, RX movements. In hindsight, could have done it as prescribed.


Jim RixJuly 5th, 2019 at 4:36 pm

So completely wasted from yesterday's workout and celebrations, I just did not have anything in the tank for today.


35# dumbbell power snatches, each arm

interwoven with 15-15-15 pull-ups


RIP Joshie, and peace to your family. Wish I could have honored you in a more fitting way today.

Mike AndridgeJuly 5th, 2019 at 11:14 pm

Yup--that's why I'm honoring Joshie on Sat morning....Good work today Jim

Eric O'ConnorJuly 5th, 2019 at 4:54 pm

This is a lot of L pull-ups, especially if doing them in a strict fashion! Here are some thoughts on scaling:

Dumbbell Squat Snatch: The load is relatively light and the total volume of reps are fairly high. The limiting factor, for most of my athletes, will be the technical/mobility demands of the movement. This movement requires very sound squat mechanics, shoulder stability, and adequate range of motion throughout the entire body. This movement will show you where your weaknesses are. For most of my athletes, I will reduce the load and modify the movement into a dumbbell power snatch followed by a relatively slow DB overhead squat to a depth slightly above technical breakdown. For athletes where this movement causes significant technical breakdown, I will have them perform a dumbbell power snatch (potentially from the hang), followed by lowering the dumbbell to the shoulder and performing a single arm DB front squat. This will allow me to preserve most of the functions of the movement. I will reduce reps on an individual basis today.

L-pull-ups The intended volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency while keeping the movement strict. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or perform a kipping L pull-up on the ascent followed by lowering the body in an L position. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

Brendan MullanJuly 5th, 2019 at 6:28 pm


Used 10kg & banded L pull ups

30.26...a sweaty one. More of these please 😁

Nicole DeaverJuly 5th, 2019 at 7:22 pm

22:56 Rx

30# DB

-some snatches were more like power than squat. L-pull-ups-legs at 45°

Marcel SchreiberJuly 5th, 2019 at 7:34 pm

3 Runden

11kg Dumbbell

21-15-9 Wdh


Coastie NickJuly 5th, 2019 at 8:00 pm

Scaled to DB power snatches

25:52 (3:46 faster than last time with same scale)


Scott WiedmeyerJuly 5th, 2019 at 9:47 pm

32 / M / 5'9" / 137lbs

2 rounds:

15lb dumbbell snatches x15, right arm

Tuck-sit pull-ups x9

15lb dumbbell snatches x15, left arm

Tuck-sit pull-ups x9


Mobility wasn't there today. Also, I was practicing muscle-up progressions the last two days, so the pull-ups were hard even during the warm-up. I realized pretty quick that I wasn't going to finish all three rounds.

Matt ZeroJuly 5th, 2019 at 10:20 pm


Power Snatches/Standard pull ups

Stacey ThompkinsJuly 5th, 2019 at 10:41 pm


WOD from Crossfit North Charleston

30 DL's 225#

10 toes to bar

20 DL's 275#

20 toes to bar

10 DL's 315#

30 toes to bar


Kiron SimmonsJuly 5th, 2019 at 11:04 pm



21 SA DB Squat Snatches L

15 Tuck Pull Ups

21 SA DB Squat Snatches R

15 Tuck Pull Ups



Js SmithJuly 5th, 2019 at 11:17 pm

Did a gym workout with a buddy.

3mile bike warmup

Bench press 12-10-8 reps, 45/55/65# then 55/45# AMRAP (13 & 20reps, respectively)

Hammer curls, alternating 12-10-8-6reps 15/20/25/30# + 6reps at 25

Dips, gravitron 10-8-6reps w/70/60/50# assist

Lat pull downs 10-8-6reps 50/70/90#

Pull-ups, gravitron AMRAP w/ 70# assist 5reps

Tripp StarlingJuly 6th, 2019 at 12:34 am

Did the 3 rounds but reduced rounds to 15 second and 9 third. 35# db 1st round, 25# 2nd and 3rd, full squat snatch. L sit pull ups strict and singles.

32:21. Felt really bad in heat and humidity and struggled mightily not to quit.

Michael MarleauJuly 6th, 2019 at 2:04 am


3 rounds for time of:

21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups

♂‚ 40-lb. dumbbell

41:00 (waiting for pull-up bar, 38:30 is estimate)

Jesse MontagninoJuly 6th, 2019 at 4:46 am


Majorly scaled

15 db/Ltuck pull ups




8 lb db/ black band pull ups/10 sec Ltuck hold

Hendrik BünzenJuly 6th, 2019 at 5:31 am

35:58 rxˋd

Mike AndridgeJuly 6th, 2019 at 12:25 pm

RIP Joshie

scaled to

35# kb

strict pull ups

els as rx


compare to was

30:45 with similar scales

3 yrs older, a bit slower, but sqt snatches were to parallel or below every time, so I'll take it.


Viktor WachtlerJuly 6th, 2019 at 12:42 pm

First 5minutes of long cycle with 5 second pause at each position (rack, lockout, hang). 13 reps with two 20kg KBs.

Then this WOD:

Scaled to 16kg/35lbs KB squat snatches and tuck/L-sit ring pull-ups.



Viktor WachtlerJuly 6th, 2019 at 12:47 pm

Last time it was 27:47

RX, but with dumbells and power snatches.

Dan KremerJuly 6th, 2019 at 3:13 pm

44:56 kipping pull ups

Dan KremerJuly 6th, 2019 at 3:13 pm

44:56 kipping pull ups

Scott JacobsonJuly 6th, 2019 at 10:42 pm

5’8” / 164 lb / 20 / M

Rx’d 30:44

Jacob CramJuly 7th, 2019 at 1:48 am

34:31 rx

Vincent DahlqvistJuly 7th, 2019 at 6:52 am

38:50, scaled to 26Ib and kipping pull-ups

Maksym CherkisJuly 7th, 2019 at 7:03 pm



Power snatch

Kipping pull ups


Il XlllJuly 8th, 2019 at 12:00 am

21-15-9, each, @20kg


Alex PhamJuly 8th, 2019 at 11:07 am


2 rds

30 lb dumbbells

Sebastian ChiribogaJuly 8th, 2019 at 2:09 pm

Rx 40:40

Seth HermanJuly 9th, 2019 at 3:35 pm

30:44 as rx’d

Steve DayJuly 9th, 2019 at 8:17 pm


35 lb dumbbell

Lsit pullup rnd 1

Strict pullup rnd 2

Toenail pullup rnd 3

Chris MeldrumJuly 9th, 2019 at 10:58 pm

As rx'd, 27:23 (PR).

I had remembered that the squat snatches were bad, but it was the L-pull-ups that got nasty quick. I basically started these with quick singles; did these on rings. Squat snatches were mostly unbroken, a quick break sometimes after 12 and 18.


Sean WhitingJuly 9th, 2019 at 11:38 pm

27:00 scaled to power snatches and ring rows

Kevin MarshallJuly 10th, 2019 at 12:56 am

31:42 scaled to strict pull ups pelvis wasn't having the Lsits

Kevin MillerJuly 10th, 2019 at 10:17 pm

Scaled to 25# and alternated pull-ups and ring rows


Claire Fiddian-GreenJuly 12th, 2019 at 10:14 am

26:30. DB squat stanches Rx (left side more of a struggle). L-sit pull-ups scaled: first two rounds 2x21 one-leg banded L-sit pull-ups each round. Last round 2x21 horizontal ring rows pronated grip.

Completed 07/12/2019.

Mike ScottJuly 16th, 2019 at 5:31 am

22:10 but....scaled to only 2 rds of 15/10/15/10 of 27.5# dbell squat snatches & kipping L-pulls. Tired, late workout, still not recovered from vacation, etc.

Shannon SaidJuly 16th, 2019 at 10:59 pm

Thank you Joshie

Rx 37:43

Cy AziziJuly 18th, 2019 at 8:47 pm


Morgan GreeneJuly 21st, 2019 at 8:38 pm


Shane AziziJuly 23rd, 2019 at 10:42 pm

43:25 Rx

Jeff ChalfantJuly 26th, 2019 at 9:52 pm

44:58 rx

Started too easy in number on L pull-ups But was too gassed to go faster on dB snatch after the first 21 of both. Couldn’t find records of this one. Felt like skipping the WOD today but I’m traveling to a wedding tomorrow and might not get a chance to workout.


John CampionJuly 29th, 2019 at 12:08 pm



Kury AkinSeptember 13th, 2019 at 2:29 pm

20:46. *21 OHS@7kg each, R1-*15s ring L-pulls, R2-*15s ring tuck pulls, R3-*15s knee kip ring pulls. Think I'd perfected my form by the final round on left.

I've always struggled with single arm OHS/snatch. After 10 years of CrossFit I finally thought of raising the opposite arm, parallel with weighted arm, when single arm overhead squatting. My form improved immediately. Hope I can remember.

Manchild ManchildNovember 17th, 2019 at 5:59 pm

did 1/3