CrossFit | 191221


Workout of the Day


Practice SLIPS for 20 minutes.

Hang squat snatch 1-1-1-1-1-1 reps

Post loads to comments. | Compare to 141230.

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Matthew Aukstikalnes
September 15th, 2020 at 11:59 pm
Commented on: 191221


compared to 161230


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Kury Akin
April 7th, 2020 at 1:23 pm
Commented on: 191221

52.5. 52.5. 52.5. 52.5. 55. 55kg (last two reps were power and 3s squat). My full snatch pr is 55 but I was happy having done 20m SLIPS and big warm up.

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Clint Michael
February 11th, 2020 at 2:59 am
Commented on: 191221

95, 115, 125, 135, 140, 145-fail

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Jeff Chalfant
January 11th, 2020 at 10:53 pm
Commented on: 191221

Did Juan’s slips warmup as rxd. Man the shoulders were on fire after yesterday but it was a good pump. Getting out of a wall facing handstand was challenging each time! Finally did the left leg scale sequence unbroken round 3 when I took my shoes off.

135-140-145-140-155-160 did after 1 round of Bryan’s barbell warmup minus the mono structural and mobility/low back activation. Missed at 135 and 140 the first time through so restarted back at 135 and made 6 successful lifts in a row, about 60-120s apart. Every 3 minutes was way too long as I found out the first time through.


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Fabian Delaflor
January 6th, 2020 at 1:14 am
Commented on: 191221

SLIPS for 20’:

30s on each leg front and back with 30s rest

Lsit from rings 30s on 30s rest (4x)

Handstand hold for 30s, rest 30s (4x)

gymnastic planks 30s on 30s rest (4x)

Hang Squat Snatch:

45lbs bar (5x)

55lbs (5x)

60lbs (5x)

75lbs (3x)

75lbs (3x)

75lbs (3x)

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Cy Azizi
January 5th, 2020 at 6:42 pm
Commented on: 191221


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Hank McKibban
January 5th, 2020 at 3:53 pm
Commented on: 191221


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Chase Hiland
December 27th, 2019 at 8:36 pm
Commented on: 191221


135-145-155-165-175-185 (PR tie and miracle save)-155

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Joseph Alaimo
December 24th, 2019 at 3:02 pm
Commented on: 191221


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Alex Pham
December 23rd, 2019 at 10:02 pm
Commented on: 191221

95 lb

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Morgan Greene
December 23rd, 2019 at 8:21 pm
Commented on: 191221


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Christian Simpson
December 23rd, 2019 at 2:40 pm
Commented on: The Hang Snatch

Warmed up with 45,65,75,85,95 x3


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Bridget Deschner
December 23rd, 2019 at 2:03 pm
Commented on: 191221






Double under practice in between sets. Don’t remember the last time I did any sort of snatch with more than the bar (for form’s sake) so I feel pretty good about today. Would have liked to go a little heavier but ran out of time.

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Giuseppe Petrillo
December 23rd, 2019 at 11:40 am
Commented on: 191221

65-70-75-80-85-90(fail) kg

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Ryan Cook
December 23rd, 2019 at 4:25 am
Commented on: 191221

First, did this warm-up progression

Then worked through the progression on heavy singles up to 135#

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Jade Teasdale
December 22nd, 2019 at 11:01 pm
Commented on: 191221


Kept it light to work on position & control! 🦶🏽 Barefoot! 45-55-65-75-75-75

And then, some extra reps for form practice!

Daily, Pre & Post WOD GOWOD Mobility!

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Ben Hosking
December 22nd, 2019 at 9:59 am
Commented on: 191221


33 / m / 105kg / 178cm

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Steven Odom
December 22nd, 2019 at 2:42 am
Commented on: 191221

Rx’ed (lbs)


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Nicole Gordon
December 22nd, 2019 at 2:28 am
Commented on: 191221


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Brendan Mullan
December 22nd, 2019 at 12:24 am
Commented on: 191221



15 push ups

15 ring dips

1000m row

22.06 min

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Brendan Mullan
December 22nd, 2019 at 12:25 am

Workout for 191220

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Tripp Starling
December 22nd, 2019 at 12:01 am
Commented on: 191221

SLIPS Tabata style

Hang squat snatch


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Jeffrey Howard
December 21st, 2019 at 11:06 pm
Commented on: 191221


Like the last snatch day, body is pretty sore, feels heavy and was definitely sending the bar way put away from my body leading to some misses.

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Michael Arko
December 21st, 2019 at 10:21 pm
Commented on: 191221

Very weak on barbell squat snatches. So after SLIPS I did several barbell hang squat snatches up to around 60lbs :( and then I switched to dumbbell snatches and subbed this instead:

For time, 5 rounds of

10 calories on elliptical trainer

10 1-arm hang squat snatches, 31lbs, left

10 1-arm hang squat snatches, 31lbs, right

10 knees to elbows


I'm considerably more proficient snatching a dumbbell than a barbell.

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Shaun Stapleton
December 21st, 2019 at 8:44 pm
Commented on: 191221


165, PR

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Shane Azizi
December 21st, 2019 at 8:44 pm
Commented on: 191221

75, 80, 95, 100, 115, 135 Rx

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Charlie Pokorny
December 21st, 2019 at 8:20 pm
Commented on: 191221

SLIPS: Accumulated 4 min scales, 2 min L-sit, 3 min freestanding handstand practice, 3 min planks, and a bunch of stretching.

Hang squat snatch: 145-155(f)-155-165-175(f)-175-185(f)


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Steve Day
December 21st, 2019 at 7:19 pm
Commented on: 191221


Hang Squat Snatch

95, 105, 115, 125, 135Fail, 125Fail, 120, 125, 130Fail

130 I got overhead but lose my balance in the squat. 135 I failed in the pull. Did some technique work with the bar.

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Dave DeCoste
December 21st, 2019 at 6:54 pm
Commented on: 191221

115-125-125-130-130-135 (pr)

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Mary Dan Eades
December 21st, 2019 at 6:51 pm
Commented on: Lowering the Bar on the Low-Fat Diet

In 1996, I believe it was, we attended a conference at Southwestern Medical School on Dietary Fats and Oils in Human Health. The dietary luminaries of the day (McGarry, Astrup, Willett, and others) presented data that clearly showed that the low fat diet had failed in every possible way it had been supposed to succeed -- weight loss, cancer reduction, diabetes control, and on and on. Mike and I were attendees at the conference and we sat in the audience with our Protein Power mindset listening to the speakers one after another admit that the low fat diet had not proved to be the solution everyone had believed it would be, and more importantly, that they had explicitly and unreservedly told the American (and global) public that it was. The chief concern, voiced in back and forth discussions among the speakers on the stage, was that now they couldn't reverse course because after the debacle of recommending salt restriction for everyone on Earth (which turned out to be bad advice as well) the public would never believe them again if they came out and said 'oops! we were wrong about restricting dietary fat.' And that was 26 years ago now and those same people (the ones still alive at least) who were on that stage admitting the low-fat failure are mostly still pushing the same bad advice. Sad. And really, worse than sad. Harmful. And shameful.

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Evan Saber
December 21st, 2019 at 5:19 pm
Commented on: 191221







245 (F)


Went a little longer lol but 245 is a PR tie. Probably have 250-255 somewhere in the tank

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Claire Fiddian-Green
December 21st, 2019 at 4:37 pm
Commented on: 191221

Hang squat snatch 6x2 @ 55 lb., 55, 60, 65, 70, 75. I was able to achieve full depth at 75 lb. unlike my attempt on 191208 with the full squat snatch. I’ll take it!

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Nicole Deaver
December 21st, 2019 at 3:32 pm
Commented on: 191221

Hang squat snatch

5-45/ 5-55/ 5-65/ 3-70/ 2-75(PR)/ 80(F x2)

Btwn sets: Scales, planks(various holds, front with shoulder taps, L-sit practice (from ground)

Handstand work & stretching after

I can't find a PR for hang squat snatches so I guess we will call 75# my PR. (80# is my snatch PR)

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Antoine Vial
December 21st, 2019 at 2:46 pm
Commented on: 191221


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Steven Broz
December 21st, 2019 at 1:58 pm
Commented on: 191221


70#, 75#, 80# x, 75# x, 70#

1 RM = 80#

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Antonio Larco
December 21st, 2019 at 1:47 pm
Commented on: 191221

165 elbow injured

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QiHui Xing
December 21st, 2019 at 8:34 am
Commented on: 191221


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Hendrik Bünzen
December 21st, 2019 at 8:32 am
Commented on: 191221

40-45-50-55-60-65 all in kg

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Steven Thunander
December 21st, 2019 at 4:43 am
Commented on: 191221

Globo scale: if you have a barbell and bumper plates do this as Rxed. If you have a barbell but don't have bumpers build to controllable heavy singles and do them for each of the 5 sets. If you only have dumbbells today build up until you max out, then do AMRAP sets with the heaviest available dumbbell if you maxed put and do not have any heavier dumbbells. Alternate arms if you are using dumbbells. Dumbbell hang squat snatches are much more difficult than barbell ones.

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Steven Thunander
December 21st, 2019 at 4:43 am

Slips per SOP.

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Chris Sinagoga
December 21st, 2019 at 3:20 am
Commented on: 191221

Champions Club Scaling Notes:


I actually have nothing to rant about, oddly enough. I am surprised.


get a small dose of fatigue in before hitting a heavy lift


as is


focus on the SLIPS more than the lift. Here's how I see each one helping the snatch:

Scale - arches in the foot

L-sit - pulling from a midline perspective (descent of squat) plus an opportunity to practice good shoulder position while midline is under tension

Inversion (hs descent) - upside down OHS

Plank - rigid midline position while arms are locked out


do sets of like 10 or 20 instead of 1's.


as is, just add your choice of SLIPS in between each set


Pick two slips and go back and forth with them for about a half an hour



Then maybe some PVC OHS


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Juan Acevedo
December 21st, 2019 at 2:42 am
Commented on: 191221



Fun day! We have been starting our sessions we SLIPS. That probably has been a very informative and productive experience for you. Let's take advantage that our brains are fresh and today try some higher skills. Adding some dynamicity to your SLIPS will make this very interesting and effective. Dynamicity does not mean we are trying to get a high metabolic stimulus here. Just challenge your positions by adding some transferring between them. This work will prime your brain for the snatches!

In 191208 we had the opportunity to go for a heavy single Snatch. If you did not do that day, read our post for that and apply it here. If you did, today is contrast day. Look at your notes from that day and choose one technical aspect to focus on today. Get as heavy as you can, and let's see what's the difference between your hang and your full snatch. Commonly, your hang is heavier and more proficient than your full snatch, don't be surprised there. However, if your full is heavier than your hang, that probably means your second pull is a little off. If on 191208 you added reps do the same here. Athletes developing techniques can use our option for snatches and should prioritize the overhead squat archetype.



3 sets

▶ 3 transfers from Front Scale to Back Scale on each leg*

*hold the scales for 7 seconds

▶ 3 L-sit to handstand tuck hold (arms bent)*

*hold bot positions for 3 seconds

▶ 3 negative handstand push-ups facing the wall*

*finish on a freestanding headstand and hold it for 5 seconds


Starting with and empty barbell perform:

5 Slow Motion Tall Snatches

5 Slow Motion Dip Snatches

5 Slow Motion High Hang Snatches

5 Slow Motion Mid Hang Snatches

5 Slow Motion Hang below the knee

All reps are squat or power, depending on what you are doing today. If your overhead squat position is not solid, then do power snatches and add overhead squats to each rep holding the bottom of the squat for 3 seconds. Go as deep as your mechanics allow, no deeper.

After you are done with the slow motion, do three more sets increasing in weight while mechanics are fantastic.

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David Swicegood
January 9th, 2020 at 2:22 am

Great variation for the SLIPS again. Just did L sits followed but handstand holds.

snatched 95 lbs. mechanics were very good with this warmup / buildup progression.

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Bryan Rosen
December 21st, 2019 at 1:03 am
Commented on: 191221

Warm up for 191221:


2 rounds of:

1:00 bike or row, easy pace

10 good mornings with an empty barbell

10 kang squats

5 back squats


“Catalyst Superhero Complex” @catalystathletics

3 rounds of:

20-seconds of a Spiderman lunge, per side

10-seconds of a Superman hold


Perform all reps with an empty barbell:

10 hang muscle snatches

10 below-knee muscle snatches

10 overhead squats

5 hang squat snatches

Build-up to first working set by doing 5-4-3-1-1 on a 3-minute clock.

> First set should be approx. 80% 1RM.



EMOM 10 minutes

Minutes 1-5: Front scale, 15-sec per side

Minutes 6-10: Back scale, 15-sec per side


EMOM 10 minutes

Minutes 1-6: Alternate sides of couch stretch

Minutes 7-10: Alternate work and rest of a straddle stretch

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