CrossFit | 200622
Monday

200622

Workout of the Day

75

5 rounds for time of:

12 hang power clean and jerks
9 thrusters
6 power snatches

♀ 75 lb. ♂ 115 lb.

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Compare to 150212.

Comments on 200622

81 Comments

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Tim McManemy
August 27th, 2021 at 12:48 pm
Commented on: 200622

3 rounds @ 75 lbs.

23:43

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Robby Roberts
August 25th, 2021 at 5:22 pm
Commented on: The Hang Power Clean & Push Jerk

On shift and inside.

Set 1- 115lbs

Set 2- 125lbs

Set 3- 140lbs

Set 4- 140lbs

Set 5- 140lbs

Set 6- 145lbs

Set 7- 145lbs

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Brian W
June 21st, 2021 at 1:33 pm
Commented on: 200622

13:38

75 lbs barbell

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Chris Mourtokokis
February 27th, 2021 at 12:07 am
Commented on: The Hang Power Clean & Push Jerk

23:53 Rx

I felt slow

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Kury Akin
November 1st, 2020 at 2:04 pm
Commented on: 200622

16:03. 5R @25kg of 12HP push press, 9 thrusters, 6 PS and 27 DU. First thing I've done overhead since injuring my rotator cuff hitting a heavy bag 2 weeks ago.

(edited)
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Nate Gordon
August 25th, 2020 at 7:41 pm
Commented on: 200622

25:52

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Cy Azizi
August 5th, 2020 at 6:36 pm
Commented on: 200622

95#. 41:24

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Dan Kremer
July 18th, 2020 at 12:32 am
Commented on: 200622

95#


16:30

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Giuseppe Petrillo
July 16th, 2020 at 7:08 am
Commented on: 200622

3 rounds rx’d

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Mike Scott
July 14th, 2020 at 2:40 am
Commented on: 200622

20:25 - scaled to 95# and only 3 rds

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Jeff Chalfant
July 13th, 2020 at 10:21 pm
Commented on: 200622

23:40 scaled to 95lbs. Thrusters unbroken even though I didn’t want to. Single snatches.



180/41/69”

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Felix Seraphin
July 1st, 2020 at 5:21 am
Commented on: 200622

26:28

2 rnds @ 95#

3 rnds @ 75#

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Ralph Keeley
June 30th, 2020 at 4:33 am
Commented on: 200622

M/34/6'/175#


17:42 at 95#

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Kevin Miller
June 29th, 2020 at 10:04 pm
Commented on: 200622

75# scale

16:10

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Chris Prewitt
June 29th, 2020 at 12:40 pm
Commented on: 200622

M/45/6'3"/207lbs

Rx

29:46

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Az Native
June 27th, 2020 at 8:03 pm
Commented on: 200622

21:56, last was 26:23 with 95lb bar. Only used 75 today, beat tired from last night shift plus backs been a little sore.

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Fl oR
June 26th, 2020 at 7:05 am
Commented on: 200622

12min rxd

M/38/215lbs

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Kris Sienkiewicz
June 25th, 2020 at 5:05 pm
Commented on: 200622

Scaled to 95#

11:59 M/44

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David Suri
June 25th, 2020 at 4:43 pm
Commented on: 200622

24:50 RX

Much harder than I thought but a really good workout.

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Logan Simpson
June 24th, 2020 at 12:36 pm
Commented on: 200622

30/m/5'11"/175


13:18 for 3 rounds using 75#

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Chris St. Amand
June 24th, 2020 at 10:42 am
Commented on: 200622

40yr old male at 235lbs 5’11”


Scaled to 95lbs 20:11


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Antoine Vial
June 24th, 2020 at 5:39 am
Commented on: 200622

4round +4 rep en 30 min

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MaKenan Sciandra
June 24th, 2020 at 2:25 am
Commented on: 200622

5 rounds for time of:

12 hang power clean (did not see the "jerk")

9 thrusters

6 power snatches

14.38

85#

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Joseph Amaya
June 24th, 2020 at 1:51 am
Commented on: 200622

32:00 3 rounds 75lb

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Joseph Amaya
June 24th, 2020 at 1:49 am
Commented on: 200622

32min 75lb 3 rounds

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Michael Bishop
June 24th, 2020 at 12:28 am
Commented on: 200622

I did hangs for the power snatches as well


Scaled to three rounds @ 95 lbs


Just under 15 minutes

(edited)
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Morgan Greene
June 23rd, 2020 at 7:37 pm
Commented on: 200622

Scaled to 3 rds: 18:24

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Edgar Reyes
June 23rd, 2020 at 6:58 pm
Commented on: 200622

18 mins @ 65lbs

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Troy Bruun
June 23rd, 2020 at 6:33 pm
Commented on: 200622

Women’s Rx

10:27

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Myles Lance
June 23rd, 2020 at 3:46 pm
Commented on: 200622

25:46

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Jim Rix
June 23rd, 2020 at 2:25 pm
Commented on: 200622

scaled to 75#

15:27

That’s a good one. Going into my WOD notebook.


150212: 17:33


57/5’8”/160

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Ruthie Lloyd
June 23rd, 2020 at 1:45 pm
Commented on: 200622

scaled to 55#

23:20

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Clark Perez
June 23rd, 2020 at 1:15 pm
Commented on: 200622

21'20"

Scaled to 95#

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Sam Meixell
June 23rd, 2020 at 11:43 am
Commented on: 200622

5 rounds in 21:58 of:

12 hang power clean and jerks, 75#

9 thrusters, 75#

6 power snatches, 75#

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Ryan Bloom
June 23rd, 2020 at 9:14 am
Commented on: Course Photos | June 15-21, 2020

Had a fantastic time at CrossFit Bulls and Bears in Frankfurt for the Level 1 Trainer course! Great gym, great athletes, and great instructors. Thank you so much!

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Erica McLean
June 23rd, 2020 at 1:39 am
Commented on: 200622

23:55 at 65 lbs.

So I can't read and did squat snatches

Still a beautiful programmed wod

(edited)
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Mike Miltenberger
June 23rd, 2020 at 1:02 am
Commented on: 200622

24:39 RX

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Michael Arko
June 23rd, 2020 at 12:53 am
Commented on: 200622

75lbs

20:00 flat

I just sucked today

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Coastie Nick
June 23rd, 2020 at 12:37 am
Commented on: 200622

Rx’d

32:45

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Richard Foster
June 23rd, 2020 at 12:36 am
Commented on: 200622

Did not check time:

HPC- 85lbs

Single arm K/bell thrusters - 35lbs

Power Snatch - 65lbs


All unbroken (except last round of HPC) with a 30m walk between rounds.

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Nathan Goisnard
June 23rd, 2020 at 12:32 am
Commented on: 200622

Scaled to 95#

19m45s

Pretty happy with that.

Thanks

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Miyu Ieki
June 23rd, 2020 at 12:16 am
Commented on: 200622

23:19

3 rounds

45 lb.

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Jon Wilson
June 23rd, 2020 at 12:16 am
Commented on: 200622

3 rounds @95lbs


14:38

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Jeffrey Howard
June 22nd, 2020 at 11:38 pm
Commented on: 200622

M/24/5'8"/160lb

Live Long CrossFit

Mason, MI


19:10 - Sc

First 2 rounds at 115lb, last 3 rounds at 95lb. I was taking too many breaks.

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Randy Crooker
June 22nd, 2020 at 11:36 pm
Commented on: 200622

22:30

scaled to 80lbs

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Courtney Guthrie
June 22nd, 2020 at 11:22 pm
Commented on: 200622

15:17s

45#

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Greg Fairbanks
June 22nd, 2020 at 11:12 pm
Commented on: 200622

Capped at 15 min

75#


Finished 4 rds with 4 sec to spare


Lungs were workinggggggg!

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David Williams
June 22nd, 2020 at 11:08 pm
Commented on: 200622

M/36/172


27:20 @95lbs


unlocked the torn hands powerup!

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Shaun Stapleton
June 22nd, 2020 at 10:37 pm
Commented on: 200622

Rx 20:03

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Marcel Ferreira Martins
June 22nd, 2020 at 10:18 pm
Commented on: 200622

M/39/112kg

27'19 rx

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Julien Brosseau-Pare
June 22nd, 2020 at 9:40 pm
Commented on: 200622

M/34/180


women’s Rx


14:41

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Stacey Thompkins
June 22nd, 2020 at 9:31 pm
Commented on: 200622

M/45/6'2"/180#


35# DxKB for this one the rest as rx'd

11:28

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Dave DeCoste
June 22nd, 2020 at 8:39 pm
Commented on: 200622

17:56

scaled to 95 lbs.

M/42/5’8”/160

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Chris James
June 22nd, 2020 at 8:04 pm
Commented on: 200622

22:59

subbed 2x35lb dumbbells


I go light on overhead stuff cause I always seem to hurt my shoulders.

I probably could have rested less but was focusing on form. No injuries!

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Charlie Pokorny
June 22nd, 2020 at 7:00 pm
Commented on: 200622

Scale to 95-lbs

14:12

m/52/5'11"/200#

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Eric Love
June 22nd, 2020 at 6:54 pm
Commented on: 200622

17:15@88lbs

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Grant Shymske
June 22nd, 2020 at 6:33 pm
Commented on: CrossFit Online Course: Masters

Great idea for bringing this course back. The training guide for the previous in-person course is extremely useful.

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Nicole Deaver
June 22nd, 2020 at 6:16 pm
Commented on: 200622

12:56

Scaled to 55#, a little too light for the Clean & jerks, but I was scaling for the snatches.

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Alex Pham
June 22nd, 2020 at 6:11 pm
Commented on: 200622

19:57

30# dbs ea arm

6 reps ea side for snatches

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Micah Leslie
June 22nd, 2020 at 6:02 pm
Commented on: 200622

Not even close to RX


Switched to single arm dumbell at #60. Except thrusters I kept those at #110 to punish myself for being bad at this workout.


Cut reps to 8-6-4


My fiance was watching/coaching. Pretty ugly.



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Chris Meldrum
June 22nd, 2020 at 5:52 pm
Commented on: 200622

With 20# weight vest, 28:01. 


This was brutal.  Definitely a tough WOD, but also felt like a ‘high gravity’ day.  Feeling smoked even by the end of the first round.  On the plus side, the “bounce” HPCs went a lot better – no bruises – and didn’t tear any new callouses.  Did those usually 6-5 and then the last one into thrusters.  Did thrusters 6-3 – these were not as bad as anticipated.  Power snatches as all singles.  About 8 minutes slower than when I did this (sans vest) in 2015.


47m/5'10"/185

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Zach Garvey
June 22nd, 2020 at 4:24 pm
Commented on: 200622

18:55. First time ever doing a CrossFit workout so pointers and suggestions for good Beginners resources Would be appreciated!!

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Faye Knowles
June 22nd, 2020 at 4:20 pm
Commented on: 200622

16:20 Rx


33 y/o F/185lbs


shoulda pushed in that last round to stay in minute 15 but ... 😩😩🔥🔥

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Christian Simpson
June 22nd, 2020 at 3:42 pm
Commented on: 200622

Sc to wm Rx

18:52

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Matt Woods
June 22nd, 2020 at 3:28 pm
Commented on: 200622

37yo/ M / 230lbs

Really new to crossfit but the workouts have helped me drop almost 40 pounds in 6 months.


Just finished todays WOD and subbed 8 pullups for the snatches. Finished all 5 rounds in 14:51 @ 115lbs.


Still learning the lingo. Have a great day everyone!

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Tripp Starling
June 22nd, 2020 at 2:34 pm
Commented on: 200622

Women's Rx - 17:48

Was going for 3:00 rounds. Rounds 1,2, and 5 were on track. Rounds 3 and 4 were rough, metabolic distress! Should have pushed a little harder.


Jackie, scaled weight to 35# - 13:15


Sweatfest!

(edited)
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Charles Meyers
June 22nd, 2020 at 1:46 pm
Commented on: 200622

5 rounds for time of:

12 hang power clean and jerks

9 thrusters

6 power snatches

65 lbs 17:45

tried to keep it at 15 min as described in time lay out to complete.(Rough)

(edited)
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Joe Conradi
June 22nd, 2020 at 1:32 pm
Commented on: 200622

14:21

2x 45# dumbbells

subbed push press for thrusters.

(edited)
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Mike Andridge
June 22nd, 2020 at 1:24 pm
Commented on: 200622

Women's rx

25:37

m/50/175

compare to was

scaled to

5 rnds

9/6/3 @ 105#

26:56

I'll let all of you that are better at comparing data than me to let me know how they compare to each other:)

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Steve Day
June 22nd, 2020 at 12:39 pm
Commented on: 200622

Scaled

4 rounds @ 100 lbs


19:25


Was planning to do all 5 rounds but tweaked my shoulder in rd 4 snatches. Thought it was wiser to end after 4 than risk injury pushing thru another round.

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Viktor Wachtler
June 22nd, 2020 at 12:04 pm
Commented on: 200622

Scaled to 42kg

36:51

43/1.78m/77kg

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Richard Jones
June 22nd, 2020 at 9:03 am
Commented on: 200622

Hello


Fairly new to using the website... when I see Reza's and Chris' comments (WOD Analysis) are these official CrossFit comments from CrossFit coaches or individual's opinion?


Just curious and wondering how it works.


Thanks in advance for help.


Rich

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Tim Bullas
June 22nd, 2020 at 9:34 am

Hey Rich,

They're coaches at affiliates, who offer advice on scaling options and warm ups, etc. So not technically official Crossfit HQ comments, but still knowledgeable advice to help out independent athletes.

Chris is a level 1 coach (according to:

https://trainerdirectory.crossfit.com).

I couldn't see a listing for Reza on there, but I didn't search every certification, so I may have missed it.

Until recently, there were a few other affiliate coaches posting in the comments, that were really helpful.

Hopefully they'll return at some stage.


Hope that helps answer your question Rich.


Cheers,


Tim

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Richard Jones
June 22nd, 2020 at 9:53 am

That helps loads. Thanks Tim.

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QiHui Xing
June 22nd, 2020 at 7:48 am
Commented on: 200622
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Brendan Mullan
June 22nd, 2020 at 7:27 am
Commented on: 200622

Scaled to 40kg with power cleans instead of snatches

21.11 min 😅👍

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marcus mcclain
June 22nd, 2020 at 7:03 am
Commented on: Course Photos | June 15-21, 2020

CrossFit Bulls and Bears, schon wars...freue mich euch kennenzulernen und als dein "Red Shirt" gewesen zu sein! Be well and Squat better! Mac

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Reza Dehghanzadehsuraki
June 22nd, 2020 at 6:02 am
Commented on: 200622

WOD ANALYSIS


Coaching notes:

I don't like this program for several reasons. This program is not designed for beginners. This WOD is combined of 3 high skill movements that the beginners cannot perform them. Moreover, this WOD causes injury, because the athlete must complete these high skill movements in the shortest possible time and most of the pressure is on the shoulder joint. This exercise causes injury with the slightest carelessness. In fact, this WOD is designed for advanced athletes.


Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.


Modality: This exercise is a single modality WOD that uses of three high skill movements in weightlifting element, similar to yesterday.


Purpose: This WOD is fire the shoulder muscles because each three movements challenge the shoulder muscles. The athlete must complete the

exercise in the shortest possible time to earn more points so the purpose of this WOD is to increase the speed while performing a skill task. By doing this, the athlete learns how to perform and manage the high skill movements correctly at high speed.


Note: This WOD set in 5 rounds. So overall, athletes should perform 60 reps of C&J, 45 reps of thruster and 30 reps of snatch.


The reason for choosing reps & weight: The number of repetitions decreases in order of movements. This is due to two reasons: increased fatigue

as well as increased resistance. What we see on paper is that the resistance is constant. But in practice it is different. When the resistance value is constant, we lift that resistance easier by using c&j than the snatch due to the use of more techniques. This is the reason why our snatch record is always lower than c&j. This is also the reason why less repetition has been used for snatch in this program.


Time to perform: This High intensity WOD takes about ≈ 15 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 13 min.


Running a class: Trainers have ≈ 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Strength, muscular endurance and cardiorespiratory play a major role in this exercise. Furthermore, mobility, balance and coordination are challenged.


Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.


Anatomy:

C&J: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

Snatch: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps

 _________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 6 min

Specific warm-up for C&J: ≈ 8 min

Specific warm-up for thruster: ≈ 6 min

Specific warm-up for snatch: ≈ 8 min

WOD: ≈ 15 min

Cool-down: ≈ 14 min


You can see my other analysis in my Instagram page.

Train hard and challenge your body. Enjoy it;)

GOOD LUCK

(edited)
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Rodney Paguia
June 22nd, 2020 at 4:20 am
Commented on: Course Photos | June 15-21, 2020

I'd like to thank Matt Lodin and Gene (don't know his last name) for the wonderful class they presented this weekend at CrossFit Fury, Goodyear, Arizona. Their professionalism, expertise, and instruction of the Level 1 Trainer Course was exceptional. I've gained a lot of knowledge and practical applications that myself and others will benefit from. Thank you this amazing opportunity!!


Best regards,


Rodney Paguia

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Kyungtaek Kang
June 22nd, 2020 at 3:04 am
Commented on: 200622

24:27

CFHIM - MAKING PEOPLE BETTER

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Chris Sinagoga
June 22nd, 2020 at 12:29 am
Commented on: 200622

Champions Club Scaling Notes


RANT

Usually when there is a set round total it means that intensity/speed is a main goal. And since the reps are low here, I would think the same thing. These are three movements that are pretty technically demanding - at least compared to the other things we do in the weight room - so if the technique is not there then the speed/low volume might need to be adjusted.


WHAT ABOUT THE MOVEMENTS

Hang c&j - jumping, jumping again, squatting without connection, overhead support (pushing), upright torso demands

Thruster - squatting, pushing, jumping sort of, overhead, upright torso, big range of motion, overhead support (pushing)

Power snatch - jumping, squatting with less range of motion, overhead support (pushing)


WHAT ABOUT THE FORMAT

Check the rant.


TECHNIQUE SCALE

AMRAP in 12 minutes of:

12 box jumps

9 thrusters

6 hang power/muscle snatches

*practice the ex'd movements for the warmup


CONSISTENCY SCALE

5 rounds of:

15 hang clean and jerks

15 thrusters

15 hang snatches

*weight should be light enough where all reps are unbroken


INTENSITY SCALE

As is


GENERAL FEAR LEVEL: 7

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