남(m)/46/171cm/96kg/230602/
First Cut/
4 rounds for time of:
400-m run
3 legless rope climbs
7 squat snatches=>45kg
♀ 130 lb. ♂ 185 lb.
Post time to comments./
47분05초(스쿼트스내치 모두 반칙)/
금요일 저녁 첫번째와드

CFWUx2
31:29
Scale 106lbs

Finally made this one up. This is my last 2020 wod to complete for the entire year. Only took 14 months to make up. Scale to 2 non-legless rope climbs /95#...

33:07 (7:03/8:36/8:29/8:59) failed 1 sq sn rep in rounds 1&4, 2 in round 2.

23:56
400m m/c run @3% & 14kph
16 towel grip pull ups (alt every four reps)
7 squat snatch @35kg. Scaled from 40kg after three fails. #humbled
190801. 19:37. 4R of 40r (sdlhp@20kg/20 alt jumping lunge), 15 alt towel grip pulls, 7 snatches @25kg (2R squat but 2R power to protect knee injury).

46:13. Subbed 30 rope pull-ups for 3 legless climbs after the first rep. 95#

200 single unders
30 kipping pull ups
7 125# squat snatch
35:05

27:12 with 12’ legless climbs from seated and 135 lb. squat snatches. Started with a 7 minute round and got faster each round. Missed 2 snatches just like last time but last time this took 32:04! 

179/41/69”

2mt L-sit rope climb , 60 kg snatch 21:55

scaled to 95# SN: 22:27

Modified to:

4 Rounds
400m run
5 legless rope climbs to 10' from seated position
7 squat snatches 135-lb.

26:22

M/39/111kg
4 rounds
400m run
6 towel pull up
7 squat snatch 60kg
22'07"

Scaled to 115 for squat snatches (felt heavy and unstable in the warm-up)

6:14, 7:45, 7:07, 7:25

28:33

Globo scale:  I am going to provide both scales and Globo subs here for this one, as it may appear at Wodapalooza or another sanctional.  Rxed and above  you are doing this Rxed.  Intermediate 155/105 lb barbell, 3 regular rope climbs (or 1 legless, as Granite Games had intermediate doing legless!); scaled 1155/80lb barbell and 1 regular rope climb. Beginner 75/55lb barbell and 2 rope climbs to 10 feet line.  Time cap is 24 minutes. 

Globo subs/scale  15 towel pullups or 10 1 armed pullups (free hand grips wrist) alternating per round, and if needed sub a heavy dumbbell squat snatch for 10 reps alternating (rx=85lb db).  Running subs are 500m row or 27 calorie assault or Echo bike. 

scaled 
400m run
3x5 mountain climber pull ups
7 squat snatch at 83lbs 

30min 40sec

29:48 Rx

that was a doozy. Really happy with the snatches. Only 3 misses throughout. Legless all the way to the top but locked my feet in to reach to the mark (not risking falling). 400m runs on the air runner 

M/27/195/6’1”

M/24/5'8"/160lb
CrossFit AFK

30:13 - Sc
135lb, rounds 1-2 legless rope climbs, round 3 was 2 legless and 1 leg assisted rope climb, round 4 was leg assisted rope climbs. 

Rx run
subbed 3 rope climbs floor to stand
squat snatches 35-40-45-45
19:11

Subbed to 75# snatch & 15 "touches" per rope climb (climb up and down between lower bar and upper bar) 
26:05 
Was shooting for sub 24 

185lbs snatches are way beyond me! And role climbs aren’t available in my home gym. Did this today, Saturday 9/5, with these substitutions:

4 rounds
400m run
21 L pull-ups
12 dumbbell squat snatches, 33lbs DB

24:01

I suspect I would not have made the cut.

Scaled/subbed to
400m run
10 Tarzan pull-ups 
7 squat snatches, 75#
19:37

Quite a workout. I can see why it’s called First Cut. 

28:27. Runs Rx, scaled other movements to 2 rope climbs per round (closest I’ve come to legless) and 7 squat snatches 55# for first 2 rounds, 65# for second 2 rounds. Wow, my SS technique needs work.

4 (5) Rounds of 
400 m Run
3 Legless Rope Climbs 10'
7 Squat Snatch 85#
24:47

side note....actually did five rounds...when I was finished I counted 5 marks...which was verified by my home security cams....

Floor-to-stands
 20kg on stubby bar

15:28

Scaled/Sub’d:

4RFT
400m run
14 bar and towel pull-ups (alternating one hand on bar other hand lower and gripping towel)
7 squat snatch 75lbs
20:38

39:06. Regular rope climbs. 115lb squat snatch.

4 rounds of 
quarter mile run around house - total 1 mile
15 pull-ups one hand forward one hand backwards - total reps 60
7 squat snatches with 45lb bar - need to work on getting deeper on squat - total reps 28
21:32

23.48 @ 75# and regular rope climbs.  400m @ Beaverkill

JonNYC 51/5'11"/180#/xfit since 6/08

Scale/sub to 4 rounds of 30 cal bike, 2 legless RC, 7 squat-snatch 115-lb
23:01
m/52/5'11"/200#

4RFT:

400m run
12 strict C2B 
7 squat snatches 135

30:41

35/195/5’9/M

Scaled to regular rope climbs and 135# squat snatches.  Time – 20:40 (PR).

Same scale as last year.  Almost a 2 minute PR – difference was squat snatches.  No misses this time and these all felt pretty solid.  Better warmup helped.  First round in 4:30; slowest round was about 5:30, which is right around my fastest round from last time.  Rope climbs went well and runs felt pretty good – a little rough in rounds 3 and 4.  Still a very tough workout.

47m/5'10"/180

4 Rounds for time:

400m run
12 towel pull ups
7 squat snatch 95#

17:52

I love when an Rx weight is so far out of my league that I feel no pressure to try it. Besides, after just recovering from a minor back tweak and not having squat snatched in months, today seemed like a good day to go light and focus on form. Even light squat snatches exhaust me though!

4 Rds
400m Run
15 lay to stand to lay rope climbs &
9 L -sit rope pull-ups 
7 snatches (65#) 
28:51

Compare to: 27:25

A little slow today, 10# of frozen chicken dropped on my toe this morning. But I didn't drop it, the bag ripped and the chicken fell out. 😳

23:06
15 l pullups
60# dB power snatch (4 ea side)

19:50 Rx

Scaled:
4 rounds
400m runs on treadmill - 1% incline
3 - 12' rope climbs w/legs
7 - Squat Snatch - 115 lbs

18:55

1 round + 5 snatches in 46:19

M/32/6’1”/203lb

Scaled weight to 135 lb 

Time: 33 min

4 RFT
400 m run
3 legless rope climb 12'
7 squat snatch 95# barbell
19:45

Jackie:
4 RFT
400 m run
1 rope climb
7 power snatch 35#
15:38

400m Run
1 legless rope climb
7 squat snatches 52kg
cap 24’ 
Tor: -4 reps

4 rounds:

400m Run
15 Strict Pullups - 12lb dumbbell
7 Squat Cleans, 135lbs

19:55

Scaled Sq. Snatch to 75# and 3x15’ rope climbs per round

24:54

190801 was 26:43 with 65# and 4x11’ rope climbs per round.

4 rounds for time of:
400-m run (320 meters Assault Air Runner )
3 legless rope climbs ( leg  assisted rope climbs)
7 squat snatches (95 Lbs)
30:02
tabata rows 7-8-8-9-8-7-6-8 75 lbs

Subbed/scaled
4 rft:
21 towel pull-ups 
7 power snatch + overhead squat 95lbs
31:50

Analisis:

goal: gluco pathway/high skill gymnastic 
duration:15-20 min. 3-6 min x round
reps: 1600 mts run + 40 reps total shceme/ intensity 
modality and load: run Body weight
leg less rope: upperbody pull (Body weight) 
snatch: heavy@70% 3rm,upperbody pull,recive squat,overhead press.

class:
60 min

1-3 min brief:

3-9 (6 min general)
5 cals bike
8 ohs empty barr
4 snatch balance 
3-4 seated rope climb 
3 full snatch (bar)

9-21 (12 min)esp warmup :Snatch
1-5 emom snatch complex add weigth
6-12 emom 2-3 full snatch adding weigth 

21-28 (6 min) esp: rope climb 
practice and scaling
Seated, feet on box, regular climb, leg less

28-31(3 min)pre wod time.

31-51 (20 min)wod

finisher: 51-56 ( 5 min)
Tabata bend row

56-60 (4min) 
COOLDOWN 
strech.

scaling 
technique:
reduce the load and leg on box progression 

consistency:
400 mts
3 Rope climb
7 snatch (reduce) load @70%
cap 20 min.

intensity:
3 rounds:
400 mts run
3 rope climb 
7 full snatch 

masters:
3 rounds
400 mts run
3 rope climb from the floor to stand 
7 full snatch o complex ( power stanch+ overhead).



orlando.g.vazquez.🤗 https://www.instagram.com/invites/contact/?i=pd8dhzj680r7&utm_content=dm9rzbn

174CM/75KG/29AGE.
RX:28'51''.
https://youtu.be/FuRL9UAn7Xg

Backyard before work scale.

4X


Airdybe Bike 1 min 

2 strict muscle ups

5 double kb squat snatches

Thanks CrossFit. Your programming always leaves room for me to work with what I've got.

Champions Club Scaling Notes

RANT
My comments got ate up from two days ago, all the way back to Fournier. Could one of the IT guys check on that? Or is there something I should do different? I'll usually click "Post" and nothing happens, but when I refresh the page it shows up. The last few times I didn't copy it and I didn't check to make sure.

WHAT ABOUT THE FORMAT
Just a Workout. You can make this one pretty rough if you want, especially if you are good at rope climbs and you scale the weight well. Or you can emphasize the strength portion of it.

WHAT ABOUT THE MOVEMENTS
Run - locomotion, unilateral loading, skill (falling/using gravity)
Legless rope climb - scaling an obstacle, pulling, midrange, more strength than skill
Snatch - jumping, external load, squatting, loss of connection, upright torso

TECHNIQUE SCALE
Stay as close to rx'd as you can get and don't worry about overall time. Use it to practice your gymnastics and barbell strength, as well as running technique.

CONSISTENCY SCALE
Scale the rope climbs so they can be done in around 1:30 or so, and scale the snatch weight to either a heavy set of 7 in a row, or double the reps for a lighter weight. Or, do 2 rounds, mushing them together (800/6/14)

INTENSITY SCALE
Rest 3 minutes between rounds, maybe drop the rope climbs to 1 or 2

MY STUFF
17:20something, I forgot exactly. Used 95 lbs. son snatches

GENERAL FEAR LEVEL: 7