CrossFit | 200719


Workout of the Day


Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

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At-Home Workout

jug dl's

Jug deadlifts and thrusters


Comments on 200719


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Kury Akin
November 29th, 2020 at 2:45 pm
Commented on: 200719

Snatch 50kg

C&J 60kg

Used 15 mins to work up to a single in each then did a further 5 mins of each to add 4 more reps at that weight so 40 mins total. No records. Still working back from a shoulder injury.

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Clint Michael
September 8th, 2020 at 12:14 pm
Commented on: 200719

Snatch - 135, 155, 160, 165-fail, 155

Clean and jerk - 170, 185, 205, 215, 225-fail

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Cy Azizi
September 7th, 2020 at 4:29 pm
Commented on: 200719

Squat snatch: 95,205,115,125(F),125

squat clean&jerk:125,135,145,155,165(FJ)

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Jeff Chalfant
August 11th, 2020 at 5:10 am
Commented on: 200719

125-130-140-150-160 (squat)felt good

195-200-210-210-200 (power)ugly

Momentarily lost consciousness right after the first rep at 210 even though I got it locked out. After I finished with another ugly squat c&j single at 195 I did a squat clean and jerk at 145, emom for work on that overhead lockout and footwork.


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MaKenan Sciandra
July 29th, 2020 at 10:38 pm
Commented on: 200719

Snatch 85 105 125 135 145

CJ 125 145 155 165 175

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Nathan Michael King
July 28th, 2020 at 5:14 pm
Commented on: 200719

Snatch 175/185/190/195/200

CJ 205/210/215/220/225

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Ralph Keeley
July 27th, 2020 at 2:40 am
Commented on: 200719


Power snatch up to 170

Power clean and push jerk up to 225

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Christian Simpson
July 26th, 2020 at 5:51 pm
Commented on: 200719

Wasn't feeling it today...

Sn: 95/115/125/130f/130f

C&j: 135/155/175/195f/185f

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R Albers
July 25th, 2020 at 10:52 pm
Commented on: 200719

Strgth- c2b 3x5@5#

WOD- SN: 65/ 75/ 85(pwr)/ 85/ 85 not low

C&J: 95/ 105/ 115(f)/ 125/ 135 need a judge to check depth 😉

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Benjamin Schill
July 25th, 2020 at 5:31 pm
Commented on: 200719


Sn: 175 (missed 185)

c&j: 205 (missed 215)

first true oly lifts in months. Happy with all of it.

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Cor Oz
July 23rd, 2020 at 8:57 pm
Commented on: 200719

Warm up:

Burgener warm up x2

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Post loads to comments.

95, 115, 135, 135, 135 (shallow)

135, 155, 185, 195, 205 (shallow)

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Brandon Higgins
July 22nd, 2020 at 10:47 pm
Commented on: 200719

Weights in lbs



clean and jerk



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Brett Eckles
July 22nd, 2020 at 11:49 am
Commented on: 200719

All weights in lb

Snatch: 155/165/175/185/185

C&J: 175/195/215/235/240


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Antoine Vial
July 21st, 2020 at 6:15 pm
Commented on: 200719

Snatches: 60-60-60-60-60

Clean and jerks: 80-82,5-85-87,5fail-87,5fail

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Courtney Guthrie
July 20th, 2020 at 11:03 pm
Commented on: 200719





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Coastie Nick
July 20th, 2020 at 8:24 pm
Commented on: 200719

Squat Snatch: 75-85-95-105(f)-105

C&J (split jerk) 155-165-175-185-195(f)

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Chris Meldrum
July 20th, 2020 at 6:21 pm
Commented on: 200719

Snatch: 145-155-165-175F-175F

C&J: 185-195-205-215-225F-225

Good session.  Technique was not great today – was a little pressed for time so didn’t do a ton of practice before jumping into the working sets.  Was

under 175, but lost it forward both times.  Struggled in the squat position of the clean today, but improved as it went on.  Jerks, on the other hand, got worse.  Not aggressive in getting under the bar, which made the last two ugly press-outs.


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Morgan Greene
July 20th, 2020 at 5:32 pm
Commented on: 200719

SN: 125-130-135-140-145-150(f)

CJ: 185-195-200-205-215-225(f)

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Myles Lance
July 20th, 2020 at 3:24 pm
Commented on: 200719



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Pablo Vega
July 20th, 2020 at 2:16 am
Commented on: 200719

Snatch 115-145-165-185-205 missed

Clean and jerk 115-165-185-215-235

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Jeffrey Howard
July 19th, 2020 at 11:42 pm
Commented on: 200719




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Js Smith
July 19th, 2020 at 10:10 pm
Commented on: 200719

Body woke up feeling off; back & knees unhappy. Did a 3mile walk to loosen up then scaled to 5x3reps and kept weights lower

Snatch: 35#/40/40/45/50

C&J: 35#/45/50/50/55

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Randy Crooker
July 19th, 2020 at 9:12 pm
Commented on: 200719

Practiced snatch for 20 minutes. Nowhere near ready to attempt a 1 rep max. Worked up to 95lb full squat snatches.

clean and jerk 140-145-150-155-155lbs

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Nicole Deaver
July 19th, 2020 at 8:37 pm
Commented on: 200719



Clean & Jerks


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Charlie Pokorny
July 19th, 2020 at 8:07 pm
Commented on: 200719

Snatch: 135 - 145 - 155 - 165 - 175(fx2)

C&J: 185 - 195 - 205 - 215 - 225


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Brendan Mullan
July 19th, 2020 at 7:35 pm
Commented on: 200719

Snatch...needs a lot of work

C & J 50, 55, 60, 65, 70kg

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Matt von L
July 19th, 2020 at 7:29 pm
Commented on: 200719




haven’t done either for weight in a loooooooong time. Long enough that snatches are intimidating again but I managed to get within 25# of my old PR single.

cleans were a breeze, jerks were a little sticky but I still pulled off a match to my previous 1rm!

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Shaun Stapleton
July 19th, 2020 at 5:18 pm
Commented on: 200719


Snatch: 135-155-175-185(miss)-185 full squat (10lbs PR)

C&J: 185-205-225-235-245 ever thing felt heavy here.

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Steve Day
July 19th, 2020 at 9:11 pm

Nice job hitting the 185 snatch after the first miss! Takes grit.

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Charles Meyers
July 19th, 2020 at 5:08 pm
Commented on: 200719

Snatch 1-1-1-1-1 reps 87.5-97.5-102.5-112.5-117.5. Full snatch

Clean and jerk 1-1-1-1-1 reps 95-115-137.5-152.5-167.5 Full clean and jerks

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Steve Day
July 19th, 2020 at 5:03 pm
Commented on: 200719

Snatch - 125, 135, 145, 155, 160, 165F (caught it but lost my balance)

C&J - 145, 155, 165, 175, 185

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Tripp Starling
July 19th, 2020 at 3:32 pm
Commented on: 200719



clean and Jerk




35# 5x3

clean and jerk


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Viktor Wachtler
July 19th, 2020 at 1:50 pm
Commented on: 200719

Subbed 24kg kettlebells

10' EMOM 10 snatches (100 snatches)

10' AMRAP kettlebell clean &jerks, 5x5 double clean and jerks, then 3x5 single bell c&j /arm


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QiHui Xing
July 19th, 2020 at 1:06 pm
Commented on: 200719




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Ryno Verster
July 19th, 2020 at 12:37 pm
Commented on: 200719

CrossFit Ground Zero

Lion Level 56 BTWB

Age 35

Snatch in KG: 40, 50, 55, 55, 60

C&J in KG: 60, 65, 70, 75, 75

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Sam Meixell
July 19th, 2020 at 12:28 pm
Commented on: 200719

Snatch: 125-135-145-135-135

Clean & Jerk: 155-165F-155-135-135

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Kyungtaek Kang
July 19th, 2020 at 9:23 am
Commented on: 200719

90kg / 115kg M/46/180/93


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Reza Dehghanzadehsuraki
July 19th, 2020 at 6:15 am
Commented on: 200719

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Reza Dehghanzadehsuraki
July 19th, 2020 at 5:40 am
Commented on: 200719


Coaching notes:

Both of the snatch and c&j are core to extremity movements. They are combined of deadlift, shrug, high pull, elbow rotation, pull under, overhead/front squat and push jerk. As can be seen, mostly all fundamental movements are present in these movements. The athletes should evaluate their snatch and c&j records in this WOD.

Template: This WOD follows “As Heavy As possible” template, so scoring is based on maximal weight lifted.

Modality: This exercise is a single modality that includes 2 high skill and heavy weightlifting movements.

Purpose: In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 1RM. Athletes can strive to maximize their maximum strength in this exercise. Resistance must be selected so that it is an athlete’s one repetition maximum. If the athletes do not have a good rest between sets, their record will drop.

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

Time to perform: This high volume and heavy WOD takes about ≈ 29 min. Athletes must strive to do their best and should rest 3 to 5 minutes between sets.

Running a class: Trainers have ≈ 31 min for set other parts of class.

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

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


Involved muscles: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for snatch ≈ 6 min

Specific warm-up for c&j ≈ 7 min

WOD ≈ 29 min

Cool-down ≈ 10 min

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Chris Sinagoga
July 19th, 2020 at 12:25 am
Commented on: 200719

Champions Club Scaling Notes


Nothing to rant about


Snatch - jumping, squatting, upright torso, loss of connection, change of shape, external load

Clean and jerk - same except add a lunge shape at the end


Low number of reps and sets probably means this is a good time to go for a 1 rep max if you're feeling it. Rest as needed between attempts.


Same format, just do like 12 or 14 or whatever number of reps per set that gives enough feedback


AMRAP in 20 minutes of:

200 meter run

20 snatches

200 meter run

20 clean and jerks (or just pick the clean or split jerk to work on)


As is.


I ended up doing like 20 attempts at 180 lbs. on the snatch, missed all of them, and then did 1 clean at 225 and decided I was done


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