CrossFit | 201107
Saturday

201107

Workout of the Day

71

For time:

Row 1,000 meters
50 dumbbell squat snatches, alternating
Row 750 meters
35 dumbbell squat snatches, alternating
Row 500 meters
20 dumbbell squat snatches, alternating

♀ 30-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 141207.

The Dumbbell Squat Snatch

1
db squat snatch
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Read the article COVID Puts a Spotlight on the Food Industry’s Role in Obesity

Comments on 201107

71 Comments

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Cy Azizi
December 27th, 2020 at 5:02 pm
Commented on: 201107

46:31. 35#

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Hank McKibban
December 5th, 2020 at 7:52 pm
Commented on: 201107


(edited)
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Hank McKibban
December 5th, 2020 at 7:50 pm
Commented on: 201107

21:49 rx

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Jeff Chalfant
November 28th, 2020 at 11:04 pm
Commented on: 201107

25:11 rx’d. DB squat snatch was slow and awkward at first. Last 2 rounds each went smoother than the ones before. Gas and leg stamina became factors. Sub 2:00 pace on all rowing.


177/41/69”

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Clint Michael
November 27th, 2020 at 8:48 pm
Commented on: 201107

31:54

Fourth WOD since having COVID. Still felt bad. Used 50# DB with rope handles for SDHP. 35# DB for snatches.

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Matthew Aukstikalnes
November 21st, 2020 at 11:13 pm
Commented on: 201107

23:44, 50# db

compare to

22:36, 20# db

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Nathan Michael King
November 20th, 2020 at 10:20 pm
Commented on: 201107

16:13


Alternating, hang power snatch 50# DB

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Giuseppe Petrillo
November 20th, 2020 at 12:58 pm
Commented on: 201107

22:02 14kg dumbbell

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Nicholas Northrup
November 18th, 2020 at 3:25 pm
Commented on: 201107

19:48

50lb Dumbbell

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Claire Fiddian-Green
November 18th, 2020 at 12:12 pm
Commented on: 201107

29:04

Rows, reps, rounds Rx. Scaled DB to 25#. Squat snatches on the left side are apparently a major weakness...

Completed 20201118

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Fabien Deneuville
November 16th, 2020 at 1:43 pm
Commented on: 201107

Did as home workout with 10kg db and bike erg (1.2m / 0.9m / 0.6m) - did only squat snatch do very taxing on the legs combined with bike ! 25:56

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Guy Dufour
November 16th, 2020 at 2:49 am
Commented on: 201107

5’9/205/45/M

19’46

w/ 35# DB

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Dyon Torrell
November 13th, 2020 at 8:52 am
Commented on: 201107

14:52 RX

Had to use 20kg so 44 pounds as I am in England

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Connor Galloway
November 13th, 2020 at 2:06 am
Commented on: 201107

After an extended break

Scaled 25# DB

27:25

(edited)
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Benjamin Schill
November 11th, 2020 at 9:18 pm
Commented on: 201107

M/43/6’3”/215

17:50 and subbed 65#ovhd sq... some soreness so skipped the snatch part, and I never could do a full depth DB snatch!


prev: 13:56 with power snatches

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Brad Mc
November 11th, 2020 at 8:56 pm
Commented on: 201107

17:14ish (not sure if the timer on my rower stopped when I stopped rowing)

had to hold two 7kg dumbbells in one hand (35lbs)

this was a good one.

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Jeffrey Howard
November 10th, 2020 at 11:25 pm
Commented on: 201107

M/25/5'8"/160lb

CrossFit AFK


23:16 - Rx

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Grant Curtiss
November 10th, 2020 at 9:42 pm
Commented on: 201107

For time:

Run 800 meters

50 dumbbell snatches, alternating

Run 600 meters

35 dumbbell snatches, alternating

Run 400 meters

20 dumbbell snatches, alternating

♂ 20-lb. dumbbell


25:48

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Kevin Flowers
November 10th, 2020 at 8:58 pm
Commented on: 201107

M/55/185/6’0”

50 cal Rogue Echo bike (3:41)

50 db (45 lb) snatches alternating

35 cal Rogue Echo bike (2:48)

35 db (45 lb) snatches alternating

20 cal Rogue Echo bike (1:36)

20 db (45 lb) snatches alternating


14:57

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Chin-Sheng Chou
November 10th, 2020 at 11:32 am
Commented on: 201107

RX: 17:51

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Antoine Vial
November 10th, 2020 at 10:03 am
Commented on: 201107

22min25

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Mike Munsee
November 10th, 2020 at 2:46 am
Commented on: 201107


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Mike Munsee
November 10th, 2020 at 1:59 am
Commented on: 201107

M 50/190/6’

18.01

No rower subbed subbed sdhp 100/75/50.

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Mike Munsee
November 10th, 2020 at 1:57 am
Commented on: 201107


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Hamilton Kipp
November 10th, 2020 at 1:07 am
Commented on: 201107

25:10 Rx

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Christopher Voght
November 9th, 2020 at 10:43 pm
Commented on: 201107

For time:

Run 800 meters

50 dumbbell snatches, alternating

Run 600 meters

35 dumbbell snatches, alternating

Run 400 meters

20 dumbbell snatches, alternating

♂ 35-lb. dumbbell


16:37

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Erik Dresner
November 9th, 2020 at 4:31 pm
Commented on: 201107

18:58 modified. I definitely took too much rest between movements.


Did dB power snatch at 50# instead. I can’t get comfortable doing single arm overhead squats—it keeps tugging at something in my back and I worry about hurting myself, even with a 20# dB.

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Brett Eckles
November 9th, 2020 at 2:35 pm
Commented on: 201107

17:08 Rx+ - used a 45lb dumbbell since that’s all I have


kept rows under 2:00/500m


M/27/6’1”/200

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Myles Lance
November 9th, 2020 at 3:30 am
Commented on: 201107

30:56

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Chris Broomes
November 8th, 2020 at 8:21 pm
Commented on: 201107

Rx

23:04

M/48/5’5”/190

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Joshua Willing
November 8th, 2020 at 6:44 pm
Commented on: 201107

M39/6’0”/190


20:01 @ 35# DB


holy hip extension Batman!

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Az Native
November 8th, 2020 at 4:01 pm
Commented on: 201107

18:08, was 22:15 last time.

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James Gentile
November 8th, 2020 at 3:32 pm
Commented on: 201107

Subbed run for row.

No DBs, subbed 75lb bb.

Reps as prescribed.


26:23


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David Williams
November 8th, 2020 at 2:53 pm
Commented on: 201107

M/36/170lb/5’7”


30lb DB squat cleans

running fow rows: 1200, 800, 500m


23:30


Think 30lbs was right. Started with 7-9reps then 4-5 rep sets with 10 sec rest, challenging flexibility at the bottom especially on left side.

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Brendan Mullan
November 8th, 2020 at 7:19 am
Commented on: 201107

Scaled

15kg db

21.49 min

👍😅

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Dan Kremer
November 8th, 2020 at 2:42 am
Commented on: 201107

30 20 10 55# DB


15:54

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MICHAEL JONES
November 8th, 2020 at 12:08 am
Commented on: 201107

5x10 Box Squats, 166#


Completed Rx in 15:35.

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Randy Crooker
November 7th, 2020 at 11:37 pm
Commented on: 201107

No rower. Subbed 800, 600, 400m runs

40lb dumbbell squat snatch Rx


20:07

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Derek Eason
November 7th, 2020 at 10:49 pm
Commented on: 201107

Rx 16:53

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Jim Rix
November 7th, 2020 at 10:47 pm
Commented on: 201107

Travel workout:

For time:

350ish meter farmer’s carry, 35# DBs

21-15-9

deadlift, 35# DBs

burpees

350ish farmer’s carry

18:46

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Michael Bishop
November 7th, 2020 at 8:21 pm
Commented on: 201107

Indian summer up here in Canada so did this outside with runs instead of rowing


Used 35# db and power snatches


a great outdoor wod - was able to drop the db's :)


16:31

(edited)
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Charlie Pokorny
November 7th, 2020 at 8:13 pm
Commented on: 201107

20:43 Rx

m/52/5'11"/200#

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Drew YoungeDyke
November 7th, 2020 at 8:13 pm
Commented on: 201107

M/40/5’8”/190


Subbed 44-KB snatches (alternating every 10) and trail running.

1000m trail run

50 KB snatches

750m trail run

35 KB snatches

500m trail run

20 KB snatches


27:10

(edited)
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Drew YoungeDyke
November 7th, 2020 at 8:13 pm


(edited)
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Patrick Doyle
November 7th, 2020 at 8:00 pm
Commented on: 201107

4 Time

1000 M Row 4:23

50 DB SQ SN ALT 20#

750 M Row 3:13

35 DB SQ SN ALT 25#

500 M Row 1:59

20 DB SQ SN ALT 30#

23.04

56/M

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Chris Mugan
November 7th, 2020 at 7:30 pm
Commented on: 201107

19:29 RX- 22.5kg DB


Got better as the WOD went on with Squat Snatch. 20 unbroken in the last round. Just messed up early doors as I didn’t have the fluency.


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David Smith
November 7th, 2020 at 7:28 pm
Commented on: 201107

Scaled

100 DUs

30 ring rows

30 barbell squat snatch at 65 lb


75 du

20 rr

20 bbss


50 du

10 rr

10 bbss


20:39


This whooped me. The squat snatches are so taxing.

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Js Smith
November 7th, 2020 at 6:40 pm
Commented on: 201107

Scaled to power snatch at 15#

20:12

Wrist balked at the 5 reps squat snatch warmup

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Shaun Stapleton
November 7th, 2020 at 6:25 pm
Commented on: 201107

60 Cal echo bike

50 DB snatches

45 cal echo bike

35 DB snatches

30 cal echo bike

20 DB snatches


Did not do sweat snatches, slightest DB I have is 35.


15:23


Birthday wod!


36/195/5’9/M

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Charlie Pokorny
November 7th, 2020 at 8:14 pm

Happy birthday Shaun!

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Mike Andridge
November 7th, 2020 at 6:08 pm
Commented on: 201107

Scaled to 35#

else as rx

28:21

m/50/175

includes 1 min talking to neighbor.....

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Dave DeCoste
November 7th, 2020 at 5:58 pm
Commented on: 201107

17:59 Rx

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Nicole Deaver
November 7th, 2020 at 5:17 pm
Commented on: 201107

Sub/scaled

Run 800, 600, 400m

Snatches 25# DB

18:08

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Stacey Thompkins
November 7th, 2020 at 4:57 pm
Commented on: 201107

M/46/6'2"/185#


Women's rx'd

18:43

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Michael Arko
November 7th, 2020 at 4:56 pm
Commented on: 201107

Subbed elliptical trainer 10cal per 250m

26lbs dumbbell

19:12


Could (should?) have gone heavier.

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Erica McLean
November 7th, 2020 at 4:43 pm
Commented on: 201107

Subbed to run and 25# db

23:18

Whoops... I did power snatches 😬

(edited)
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Charles Meyers
November 7th, 2020 at 4:15 pm
Commented on: 201107

For time:

Row 1,000 meters RX

50 dumbbell squat snatches, alternating 5lbs

Row 750 meters RX

35 dumbbell squat snatches, alternating 5lbs

Row 500 meters RX

20 dumbbell squat snatches, alternating 5lbs

28:30

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Kevin Valentine
November 7th, 2020 at 3:59 pm
Commented on: 201107

21:25. Shoulder strength and mobility are horrible. Had to drop to 12# and still had weight way out in front. Good depth but those were ugly!

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Steve Day
November 7th, 2020 at 3:30 pm
Commented on: 201107

18:02


*40lb Kettlebell for squat snatch

**I did not alternate arms each rep. I would string 2-4 reps on one arm then switch but I did split it evenly.


Game plan going in was 2min per/500m & 12.5 reps so that's pretty much where I ended. 1st round was on pace, 2nd round was a bit slow w/transitions and 3rd round I picked up some time. Tried to keep the rows nice and steady around 2/500m without pushing too hard so I could jump right into the squat snatches without a break.

(edited)
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Lincoln Kerger
November 7th, 2020 at 3:09 pm
Commented on: 201107

No rower and no DBs so subbed/scaled:


Run 800m

30 squat snatch (65#)

Run 600m

20 squat snatch (65#)

Run 400m

10 squat snatch (65#)

18:26


Then 15 minutes of SLIPS. Squat snatch felt good today, so next time I might go with 75# or more.

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Mike K
November 7th, 2020 at 2:33 pm
Commented on: 201107

100 SDHP with 45lb bar

50 alternating dumbbell stanches with 25lb dumbbell

75 SDHP with 45lb bar

35 alternating dumbbell stanches with 25lb dumbbell

50 SDHP with 45lb bar

20 alternating dumbbell stanches with 25lb dumbbell

23:26

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Jacob Nethercott
November 8th, 2020 at 3:05 am

I really wish I had thought of SDHP as a sub rather than running. That's so smart

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QiHui Xing
November 7th, 2020 at 1:50 pm
Commented on: 201107

Hahaha! Make a mistake, make power snatches:14'36''.20kg.

https://youtu.be/aWNU_g3S44M

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Karina Findlay
November 7th, 2020 at 1:44 pm
Commented on: 201107

Scaled to 12-15#DB squat snatches

24:25

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William Laerte
November 7th, 2020 at 1:38 pm
Commented on: 201107

23:40


SCALED

RUN

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Evgeniy Kalinin
November 7th, 2020 at 1:15 pm
Commented on: 201107

20:08

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Morten Kejser
November 7th, 2020 at 12:32 pm
Commented on: 201107

21:09 - slow and steady, focusing on depth in the squat/catch. Rowing was fast and fun

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Joe Conradi
November 7th, 2020 at 12:21 pm
Commented on: 201107

Subbed/scaled to:

100 2x20#DBs SDHP

44 45# DB snatch

75 2x20#DBs SDHP

32 45# DB snatch

50 2x20#DBs SDHP

18 45# DB snatch


14:25

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Daniel Lowe
November 7th, 2020 at 11:04 am
Commented on: 201107

19:56


Subbed rowing for running 1200m, 800m, 500m

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Damien Leroux
November 7th, 2020 at 10:07 am
Commented on: 201107

16'59 Rx 17.5kg EU weight

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Chris Sinagoga
November 7th, 2020 at 1:55 am
Commented on: 201107

Champions Club Scaling Notes


RANT

Just a Workout


WHAT ABOUT THE MOVEMENTS

Rowing - a monostructural movement at a distance prime for that mid-distance/glycolytic pathway

Dumbbell snatch - jumping with unilateral loading and an emphasis on squatting with an upright torso


WHAT ABOUT THE FORMAT

I know most workouts give us a lot of freedom to bias it how we want, but this one can be done so many different ways. Literally pick what you want to accomplish.


TECHNIQUE SCALE

As is.


CONSISTENCY SCALE

For time:

Row 2250 meters

150 dumbbell snatches


INTENSITY SCALE

Do each round for time, then rest as needed between


MY STUFF

18:35, I decided to prioritize the squatting - used a 15-lb. dumbbell and it was way the hell out in front of me but I hit the bottom of the squat with decently good position in my hips and feet. Ran 1200, 800, 460m as a sub for rowing


GENERAL FEAR LEVEL: 7

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