Single-Day Tickets to the 2025 CrossFit Games Now on Sale! — GET TICKETS NOW

Thursday

200625

Workout of the Day

45

Practice SLIPS for 20 minutes

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.
Compare to 180329.

Comments on WOD 200625

45 Comments

Comment thread URL copied!
Kang Gyeong Ho
March 16th, 2023 at 11:43 am
Commented on: 200625

남(m)/46/171cm/94kg/2303016/

Practice SLIPS for 20 minutes

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments./

오늘기록 

20-25-35-45-55kg

20-25-35-40-45kg

20-25-35-40-45kg/

최고기록

60kg(x)-52.5kg(1x)-60kg(x)(40/83kg/150609)/

목요일 저녁 두번째와드

(edited)
Comment URL copied!
Doug Brubacher
June 27th, 2022 at 1:05 am
Commented on: 200625

CFWUx2 10*45dl*2 burgener, skill transfer

95 106 117 128(1f1f1) 122.5

95 106 117 128 133.5

117 122.5 128 128 128

Comment URL copied!
Tim McManemy
August 27th, 2021 at 12:50 pm
Commented on: 200625

Power snatch 75-85-95--

Snatch balance 95-105-115--

Squat snatch 85-95-100--

E3MOM

Comment URL copied!
Kury Akin
November 4th, 2020 at 1:50 pm
Commented on: 200625

25 mins of intense yoga focused on shoulder rehabilitation. A recent shoulder injury has exposed rotator cuff and scapular weakness caused by a really old collar bone break. I've been working on strengthening it.

5x5 Power cleans @ 25. 35. 45. 55. 60kg.

Comment URL copied!
Cy Azizi
August 9th, 2020 at 6:04 pm
Commented on: 200625

Power snatch: 95,105,115,125,125x1

snatch balance from floor: 65,75,95,105,115

squatch snatch: 95,105,115,125,125

Comment URL copied!
Giuseppe Petrillo
July 19th, 2020 at 10:48 am
Commented on: 200625

60-65-67.5-70-70

60-70-75-77.5-80

60-70-80-85-85

Comment URL copied!
Jeff Chalfant
July 17th, 2020 at 3:20 am
Commented on: 200625

115-125-125-115-115

115-125-125-115-115

115-120-125-130-135

We haven’t been snatching and it shows!


For SLIPS I did: tabata back scale alternating legs, inverse tabata pistol squat hold, 2 minutes of handstand practice, 2 minutes of pvc duck walk practice, 8 rounds of :10/:10 work rest Spider-Man plank alternating sides, some random stretches for 2 minutes, and finally 4 more minutes of handstand practice both free and inverted shoulder opening, trying to mimic the ohs position against the wall.


180/41/69”

Comment URL copied!
Felix Seraphin
July 6th, 2020 at 11:04 pm
Commented on: 200625

6 JUL


Power snatch 3-3-3-3-3 reps

75-85/95-105-110-110

Snatch balance 2-2-2-2-2 reps

75-45-50-55-75

Squat snatch 1-1-1-1-1 reps

65NG/55-60-65-70-70

Comment URL copied!
Ralph Keeley
July 3rd, 2020 at 12:37 am
Commented on: 200625

155/165/175 lbs.

Comment URL copied!
Mike Scott
July 2nd, 2020 at 4:48 am
Commented on: 200625

Worked w/ Lucas on form so didn't really get through it as rx'd

Comment URL copied!
Brett Eckles
June 29th, 2020 at 1:35 pm
Commented on: 200625

20 mins of SLIPS 👍🏼


PS: 95-115-135-145-155

SB: 95-115-135-155-160

SS: 135-145-155-160-165


good to get in some snatch work/volume. It’s been awhile since snatching last and I’m still coming back from nagging back issues. Happy to be around 70% of PR

Comment URL copied!
Morgan Greene
June 27th, 2020 at 9:43 pm
Commented on: 200625

PSN: 95-105-115-125-125

SN Balance: 95-95-105-115-125

squat SN: 105-115-125-135-145(f)

Comment URL copied!
Przemyslaw Kaczorowski
June 27th, 2020 at 1:49 pm
Commented on: 200625

45,55, 60kg

Comment URL copied!
MaKenan Sciandra
June 27th, 2020 at 1:08 am
Commented on: 200625

20 min SLIPS

85-105-115-125-135 Snatch

85-105-115-125-135 Snatch Balance

85-85-85-85-85 Squat Snatch - Worked on form

Comment URL copied!
Coastie Nick
June 26th, 2020 at 9:55 pm
Commented on: 200625

PS: 65-75-95-105-115

SB: 45-65-75-85-95

SS: 65-65-75-85-95

Comment URL copied!
Chris Meldrum
June 26th, 2020 at 5:59 pm
Commented on: 200625

PS: 135-145-155-160-150  (reset after each)

SB: 135-155-175-185-200x1 F

SS: 140-150-160-170-180F 


Can’t be too disappointed with this; these are all within 10% of my all-time best.  Second rep of 200 on snatch balance was there, but lost it forward at the bottom.  Interestingly, 200x2 would have been a PR.  160 and 170 on squat snatch felt great – really solid at the bottom – but I fear I was just barely getting the bar high enough.  I had zero chance to get under 180 today.


47m/5'10"/185

Comment URL copied!
Chris Meldrum
June 26th, 2020 at 6:29 pm

skipped SLIPS

Comment URL copied!
Brad Kurtz
June 26th, 2020 at 12:39 pm
Commented on: 200625

20 moms of SLIPS

115-125-135-145-155

95-105-115-125-135

156-165-175-185-195


no misses felt strong today💪🏻

Comment URL copied!
Jeffrey Howard
June 26th, 2020 at 12:25 pm
Commented on: 200625

M/24/5'8"/160lb

Live Long CrossFit

Mason, MI


Power Snatch 3-3-3-3-3

75lb-95lb-115lb-135lb-155lb(miss)-145lb

Snatch Balance 2-2-2-2-2

135lb-140lb-145lb(miss)-145lb-150lb-155lb

Squat Snatch 1-1-1-1-1

135lb-145lb-145lb 155lb(miss)-135lb-135lb

Comment URL copied!
Sam Meixell
June 26th, 2020 at 11:15 am
Commented on: 200625

Power snatch 65-75-85-95-105

Snatch balance 45-55-65-75-85

Squat snatch 65-75-85-95-105

Comment URL copied!
David Williams
June 26th, 2020 at 2:04 am
Commented on: 200625

M/36/172#

SLIPS with the kids

95/100/105/110/115

115/120/125/130/135

115/120x2/125/130/135f/115x2

Comment URL copied!
Marcel Ferreira Martins
June 26th, 2020 at 1:07 am
Commented on: 200625

M/39/112kg

Power snatch


155lbs/155lbs/155lbs+2kg/165lbs/165lbs+2kg


Snatch balance


135bs/145bs/145lbs/145lbs+2kg/145lbs+2kg


Squat snatch


165lbs/185lbs/185lbs+2kg/185lbs+2kg/185lbs+2kg

Comment URL copied!
Nathan Goisnard
June 26th, 2020 at 12:54 am
Commented on: 200625

in the garage, usual now

135# PS

115# SB (from the ground did not want heavy so up reps)

155# SS (to be honest some looked more like PS)

Comment URL copied!
Richard Foster
June 26th, 2020 at 12:32 am
Commented on: 200625

Technique Day

Power Snatch - 65lbs

OHS - PVC

Power Snatch - 75lbs


Not yet able to get in the bottom position yet so stuck with power snatches and worked on OHS.

Comment URL copied!
Tyler Wilson
June 26th, 2020 at 12:16 am
Commented on: 200625

115-115-115-115-115

95-95-95-95-95

115-115-115-115-115

Comment URL copied!
Courtney Guthrie
June 25th, 2020 at 11:42 pm
Commented on: 200625

power snatch

55-55-55-55-55


snatch balance

35-55-60-65-85


squat snatch

55-55-65-85-65


feeling off


F/5’5/140

Comment URL copied!
itay derw
June 25th, 2020 at 10:02 pm
Commented on: 200625

Since I haven't snatched in about 3 years I took the format and applied it to a clean&jerk workout,I wish to master the easier olympic lift first before moving to the more complicated one.

Power clean

50kg×4

Push press

45,45,47.5,50kg

Front squat

50,60,70,80kg


My upper body mobility limited my squat weight alot. What good drills can i do to improve it?


Comment URL copied!
Steve Day
June 25th, 2020 at 9:38 pm
Commented on: 200625

SLIPS - 20 min

Power Snatch (5x3)

90, 110, 120, 130, 140x2

Snatch Balance (5x2)

90, 110, 110, 120, 130

Squat Snatch (5x1)

90, 110, 130, 135, 140

Comment URL copied!
Tripp Starling
June 25th, 2020 at 9:35 pm
Commented on: 200625

SLIPS✅

55-65-75-85-95#

65-65-75-75-75#

95-105-115-125(f)-125#


compare to:

PS 65-65-75-85-95

SB 75-75-85-95-105

SS 95-105-115-125-135(f). Lbs

(edited)
Comment URL copied!
Charlie Pokorny
June 25th, 2020 at 8:08 pm
Commented on: 200625

Power snatch: 125-135-145-155-160

Snatch balance: 135-145-155-165-175

Squat snatch: 145-155-165-175-185(fx3)

m/52/5'11"/200#

Comment URL copied!
Blas Raventos
June 25th, 2020 at 7:00 pm
Commented on: 200625
Comment URL copied!
Myles Lance
June 25th, 2020 at 4:07 pm
Commented on: 200625

125-135-145-150-155

155-165-175-185-190

135-155-165-170-135

Comment URL copied!
Michael Arko
June 25th, 2020 at 3:34 pm
Commented on: 200625

Power snatch 75-85-90-95-105

Snatch balance 35-40-45-45-50

Dumbbell squat snatch 33-38-43-48-53 (1x each arm)

Comment URL copied!
Mike Andridge
June 25th, 2020 at 2:49 pm
Commented on: 200625

SLPS

pwr sntch

95/95/95/105/120

Sntch Balance

2@15

2@125

1@130 f

1@ 130

1@130

I decided to do singles on the snatch balance, I don't like dropping the weight back down on my shoulders.....

Squat snatch

115/120/130f/115/115

m/50/175

Comment URL copied!
QiHui Xing
June 25th, 2020 at 2:41 pm
Commented on: 200625

✅SLIPS.

Power snatch :40-50-60-70-75kg.

Snatch balance :40-60-80-100-110kg.

Squat snatch :60-70-80-80-80kg.

Today is not in good condition.

https://youtu.be/VHh96ceQbTg

(edited)
Comment URL copied!
Charles Meyers
June 25th, 2020 at 2:18 pm
Commented on: 200625


(edited)
Comment URL copied!
Charles Meyers
June 25th, 2020 at 2:15 pm
Commented on: 200625

Practice SLIPS for 20 minutes

Power snatch 3-3-3-3-3 reps65,72.5,82.5,115,145

Snatch balance 3-3-3-3-3-reps45,50,70,82.5,102,5

Squat snatch 3-3-3-3-3- reps50.2,67.5,72.5,82.5,100.

Comment URL copied!
Randy Crooker
June 25th, 2020 at 1:13 pm
Commented on: 200625

SLIPS ✅

power snatch: 65-75-95-100-105lbs

snatch balance: 65-75-80-80-80lbs

squat snatch: 80-80-80-80-80lbs


the snatch is a weakness for me. Haven’t spent much time on it. Kept it light to focus on form. Did a few extra reps of the squat snatch for some extra practice.

(edited)
Comment URL copied!
Nicole Deaver
June 25th, 2020 at 12:01 pm
Commented on: 200625

Power snatch: 3@ 45/55/65/70/75(F)/70


Snatch balance: 2@ 45/55/65/70/75(F)/70


Squat snatch: 1@ 45/55/65/70/75(F)/70


I know snatching is a weakness but I couldn't even hit my compare to numbers let alone my PRs today! Guess I better start working on them more.

Comment URL copied!
Viktor Wachtler
June 25th, 2020 at 11:22 am
Commented on: 200625

Power: 30-40-45-50-40kg

Balance: 30-35-40-45-50kg

Squat: 40-45-50-55-50kg

I haven't practiced olympic lifts for ages...

43/1.78m/77kg

Comment URL copied!
Reza Dehghanzadehsuraki
June 25th, 2020 at 6:02 am
Commented on: 200625

WOD ANALYSIS


Coaching notes:

Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for snatch movements.


Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic modality and the second combination is 3 heavy complex movements from weightlifting modality.


Purpose: The purpose of the exercise is to increase the snatch records, so the athletes must lift their heaviest resistance. The amount of resistance should be progressively increased to reach their record (3RM, 2RM, 1RM respectively). Athletes must strive to do their best and should rest at least 2 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.


Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.


Time to perform: This high volume and heavy WOD takes about ≈ 50 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform 3 snatch movements and should rest at least 2 minutes between sets.


Running a class: Trainers just have ≈ 10 min for set other parts of class.


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


Physiology (energy pathway): The aerobic system is a dominant energy pathway in the first part of this exercise program. Furthermore, low repetitions per set will make use of the phosphagen system in the second part.


Anatomy:

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

_____________________________________


Running a 60 min class:

Whiteboard ≈ 2 min

General warm-up ≈ 4 min

WOD ≈ 50 min

Cool-down ≈ 4 min


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

Comment URL copied!
Christi Enfantino
June 25th, 2020 at 3:42 am
Commented on: 200625

Bittersweet ending to the Greg Glassman era of CrossFit. Congratulations Eric, we look forward to your talents that you’ll bring to the CrossFit community. Greg Glassman, will be missed! Thank you for building CrossFit what it is today and sharing it with the world.

Cold Storage CrossFit is #committedtocrossfit

Comment URL copied!
Steven Thunander
June 25th, 2020 at 3:30 am
Commented on: 200625

Globo Scale: Change is a welcome thing. If you have a barbell and bumpers go to town here. If you are using iron plates work up to heavy singles and do technique on the snatch balances. If you only have dumbbells and a broomstick, do the power snatches, DB Overhead squats in place of the snatch balances, and then do the squat snatches.

Comment URL copied!
Christian Simpson
June 25th, 2020 at 1:30 am
Commented on: 200625

Snatches are a huge weakness...only done them sparingly, ? 1/month since started CrossFit 7 months ago.

Power: 95#/100/105/110/115

Balance: 65#/75/85/95/105

Sq: 95#/100/110/115f/115

Comment URL copied!
Chris Sinagoga
June 25th, 2020 at 12:38 am
Commented on: 200625

Champions Club Scaling Notes


RANT

I had every intention of doing this workout in full after the 6:30 pm session here. But somehow I got roped into this conversation - for lack of a better term- with a 5 and 7 year old from our Babies session, where they detailed a plan of how they would handle a bad guy coming in their house. From what I could understand, it sounded like their plan of action would have a mix between Home Alone and the Method Man skit from 36 Chambers. Needless to say, JT and El had all the stragglers at our session awestruck at both their advanced thinking of such a subject and their comedic sense when someone said the word "butt." Power snatches could wait.


WHAT ABOUT THE MOVEMENTS

Power snatch - jumping, upright torso, external load transition position, partial range of motion

Snatch balance - jumping, upright torso, external load, no transition position, full range of motion

Snatch - jumping, upright torso, external load, transition position, full range of motion


WHAT ABOUT THE FORMAT

Max effort day, so rest between sets around 2 minutes, or do some SLIPS in between if you're bored or crunched for time. Low reps means heavier weight. I wonder if this is meant to increase every set of the workout like that one press/push press/push jerk one.


TECHNIQUE SCALE

Same max effort format, just do sets of like 10 or 15 each time.


CONSISTENCY SCALE

AMRAP in 15 minutes of:

(pick either power snatch or snatch) 10 reps

1:00 plank


INTENSITY SCALE

As is


MY STUFF

I threw 135 on a bar and did a bunch of sets of 3 power snatches in between cleaning and wiping down stuff just now. Obviously there was Protect Ya Neck playing in the background, inspired by recent events.


GENERAL FEAR LEVEL: 4

Comment URL copied!