CrossFit | 201211
Friday

201211

Workout of the Day

48

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

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Comments on 201211

52 Comments

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Cy Azizi
January 22nd, 2021 at 3:55 pm
Commented on: 201211

95,105,115,120,125x1

75,85,95,95,100

95,100,105,110,115

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Clint Michael
January 20th, 2021 at 7:42 pm
Commented on: 201211

PS-135, 140, 145, 145, 150

SB-95, 105x1, 105, 105, 105x1

SS-105, 110, 135, 135, 135

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Jeff Chalfant
January 2nd, 2021 at 12:01 am
Commented on: 201211

As rxd. 135-138-140-143-150lbs.

123-125-125-125-125-125

125-128-133-138-143 the last snatch felt easiest but knees are a bit sore/needed to stretch/foam roll quads more.


176/41/69”

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Giuseppe Petrillo
December 24th, 2020 at 10:48 am
Commented on: 201211

63 because at home


200625

60-65-67.5-70-70

60-70-75-77.5-80

60-70-80-85-85

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Ralph Keeley
December 24th, 2020 at 5:29 am
Commented on: 201211

M/34/6'/175#


Only time for one movement, so:


snatch balance 2/2/2/2/2

145/155/165/175/185

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Shubham Raizada
December 21st, 2020 at 5:25 am
Commented on: Workout Tips

The Demo in the video has slight Early pull in squat snatch. Being a Coach i cant resist myself commenting

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Morgan Greene
December 18th, 2020 at 8:38 pm
Commented on: 201211

95-105-115-125-130

45-65-75-95-105 (these are weak)

95-100-105-115-125-135(miss)

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Jeffrey Howard
December 17th, 2020 at 12:30 am
Commented on: 201211

M/25/5'8"/160lb

CrossFit AFK


95-115-125-125-125

125-125-125-125-125

125-125-125-125(miss)-115(miss)


Not feeling it today.

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Christopher Buchenholz
December 16th, 2020 at 11:43 pm
Commented on: 201211

M/53/5’9”/168, new to CF


TECHNIQUE SCALE

Pick one movement and do 150 reps of it at a light weight. Split it up into however many sets you want.


Snatch balance progression: https://youtu.be/ca_AEjUFFB0 


Overhead Squat 15-15-15 reps 10/10 DB

Pressing Snatch Balance 5-5-5/5-5-5/5-5-5 reps 30secs/3 min 10/10 DB

Heaving Snatch Balance 5-5-5/5-5-5 reps 30secs/3 min 10/10 DB

Snatch Balance 5-5-5/5-5-5 reps 30secs/3 min 10/10 DB


NOTES:


This movement shows weakness in my shoulders, t-spine and def lower back as well.  Possibly some tightness in my hips.  I started with an empty barbell but immediately had to scale it down.

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Coastie Nick
December 15th, 2020 at 8:25 pm
Commented on: 201211

PS: 75-95-105-115-125

SB: 65-75-85-95-105(1 rep)-105(1 rep)

SS: 65-75-85-95-105


200625:

PS: 65-75-95-105-115

SB: 45-65-75-85-95

SS: 65-65-75-85-95

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Edward Bauer
December 15th, 2020 at 2:40 pm
Commented on: 201211

M/41/5'9”/185

Power Snatch: 135-135-145-155(2+1)-155(2+1)

Snatch Balance: 135-135(1+1)-135-135-155

Squat Snatch: 135-155-165-165-165


This was definitely a technique day. I took about two years off since taking Olympic Lifting seriously.

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Michele Mattiolo
December 15th, 2020 at 7:51 am
Commented on: 201211

Power Sn 50-52,5-55-55-57,5

Sn Balance 50-52,5-55-55-57,5

Sq Sn 57,5-60-62,5-65-67,5

Weight in kg

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Erica McLean
December 14th, 2020 at 1:37 pm
Commented on: 201211

Power 65 75 75 75 85

Balance 75 75 75 75 75

Full 75 85 85 95 95

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Rika Naruse
December 14th, 2020 at 8:39 am
Commented on: 201211

Power snatch 45-55-65-75-75lbs

Snatch balance 45-55-65-75-85

Squat snatch 45-55-65-75-75

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Leonardo Silva
December 14th, 2020 at 12:01 am
Commented on: 201211

PS: 135

SB: 165

SS: 145 (x4) - 165

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Cor Oz
December 13th, 2020 at 4:35 pm
Commented on: 201211

Goal:


Actual:

135-155(f, g, f)-140-145-150

150(f)-115-125-130-130

130-135-135-140-145


Notes:

First set touch and go style

Second set from squat rack and behind the neck


GENERAL WARM-UP

Joint rotations

2:00 row

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

Burgener warm-up

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Christian Simpson
December 13th, 2020 at 4:18 pm
Commented on: 201211

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

Balance: 75/85/95/105/115

Sq sn: 95/105/115/125/135f


6/25/2020: up to 115/105/115 respectively

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Karina Findlay
December 13th, 2020 at 2:02 pm
Commented on: 201211

Rx

Power snatch 35-45-50-55-60-65(1)

Snatch balance 30-30-30-35-35

Full snatch 35-40-45-50-55

worked on form

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David Smith
December 13th, 2020 at 10:19 am
Commented on: 201211

115-115-125-125-125

125-130(f)-135-140-145

155-155-165(f)-165(f)-165(f)-165(f)-165


i kept getting 165 to the bottom of the squat and not balancing it. I had to stay at it till I got it. Finally did. I feel like I have the strength to do 185 , but my speed under the bar and balance in the bottom isn’t there yet. More to work on.

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Jade Teasdale
December 13th, 2020 at 1:35 am
Commented on: 201211

Empty barbell. 45#s went slow & focused on form. Right 🦶🏽 arch is in a world of pain. I have no idea what I did to it. Wrapped it & wore lifters for stability.

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Myles Lance
December 12th, 2020 at 8:27 pm
Commented on: 201211

130-140-150-160-165

165-175-185-195-135

135-155-165-175-185

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Amedeo Alessio Cerea
December 12th, 2020 at 3:58 pm
Commented on: 201211

Power Sn 30-40-50-50-55(2)

Sn Balance 30-40-50-55-60

Sq Sn 40-50-55F-55F-55

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Michele Mattiolo
December 15th, 2020 at 7:52 am

💪👋

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Brett Eckles
December 12th, 2020 at 3:38 pm
Commented on: 201211

Power Snatch: 135x2-155x3

Snatch Balance: 155x2-165x3

Squat Snatch: 165-175-185x3


M/27/195/6’1”

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Mike K
December 12th, 2020 at 3:00 pm
Commented on: 201211

single arm dumbbell snatch

3-3-3-3-3 reps - 35 lb, 40 lb, 45 lb, 50 lb, 52.5 lb

2-2-2-2-2 reps - 40 lb, 45 lb, 50 lb, 52.5 lb, 52.5 lb

1-1-1-1-1 reps - 52.5 lb

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Damien Leroux
December 12th, 2020 at 12:55 pm
Commented on: 201211

Rx : (système nerveux hs, pas de bonne sensation technique)


power snatch 70-75-80-82.5-85x (0/3)

snatch balance 85-90-95-100x (0/2)-80-85

squat snatch 70-77.5-82.5-85


part 1 https://youtu.be/CL1pyHVf0hY

part 2 https://youtu.be/EUOxc1OfzNY

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James Gentile
December 12th, 2020 at 11:33 am
Commented on: 201211

95 105 110 115 125

95 100 105 105 110 (f)

95 105 105 110 115


The snatch balance was a move I dont have experience with and proved more challenging. Good day practicing all these moves.

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Troy Bruun
December 12th, 2020 at 2:03 am
Commented on: 201211

PSN 5x3 95-95-95-95-95

SN Balance 5x2 75-95-95F-75-65

SQT SN 5x1 95-115-115-125-125

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Steve Day
December 12th, 2020 at 1:49 am
Commented on: 201211

Another late night...

Kept it light and did this as 6 sets of a snatch complex doing the 3 power snatch, 2 snatch balance and 1 squat snatch back to back


75, 75, 115, 115, 125, 125

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Charles Meyers
December 12th, 2020 at 1:44 am
Commented on: 201211

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

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

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

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Shaun Stapleton
December 12th, 2020 at 12:23 am
Commented on: 201211

95-115-135-155-160 (PR)

95-115-135-155-175 (PR)

95-115-135-155-175 (fail x 2)


36/195/5’9/M

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Kevin Flowers
December 11th, 2020 at 11:01 pm
Commented on: 201211

M/55/185/6’0”


PS: 3 x 115/125/135/145/155

SB: 2 x 135/145/155/165/175

SS: 1 x 155/155/155/155/155


155 was all I could get squat-depth under on the SS, so I kept it there


2 min rest between sets & mvmnts

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Antonio Alves
December 11th, 2020 at 10:58 pm
Commented on: 201211

only light dumbbells available, so modified to:


5 x 10 single-arm DB power snatch, alternating arm | 9,5 kg DB

2 x 10 single-arm DB OHS, alternating arm | 7,5 kg DB

3 x 10 single-arm DB OHS, alternating arm | 9,5 kg DB

5 x 10 single-arm DB squat snatches, alternating arm | 9,5 kg DB


5 km run in the morning.

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Nicole Deaver
December 11th, 2020 at 10:47 pm
Commented on: 201211

Power snatch: 3@ 45/55/65/70/75


Snatch balance: 2@ 45/55/65/70/70


Squat snatch: 1@ 45/55/65/70/75

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Daniel Robinson
December 11th, 2020 at 10:27 pm
Commented on: 201211

PS: 95/105/115/125/135

SB: 45/50/55/60/65

SS: 75/85/95/105(2)

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Charlie Pokorny
December 11th, 2020 at 9:39 pm
Commented on: 201211

Power snatch x3: 115-125-135-145-155

Snatch balance x2: 135-145-155-165-175(1+fail)

Squat snatch x1: 145-155-165-175(fail)-175

m/52/5'11"/200#

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Derek Schierlmann
December 11th, 2020 at 9:03 pm
Commented on: 201211

M/49/5'9"/156

45.56.75.95.115

75.75.95.115.115

75.95.95.115. Failed at 135

Overall, my depth wasn't there. Weak pull off ground and add from the hips

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Michael Arko
December 11th, 2020 at 8:08 pm
Commented on: 201211

Snatch is my weak link. I borrowed Chris S ideas and did 100 reps of 1 snatch style, broken randomly (never more than 10 straight), at WAY WAY LOW weights (between 12lbs and 55lbs). I selected:


Heaving Snatch Balance

Reps: 8 at 12#, 12 at 25#, 20 at 35#, 10 each at 45# and 55#, and 35 at 30#


A YouTube video I found endorsed the Heaving for weak upper body folk like me. I agree 100%. Because your feet stay planted, you can focus on the dip and drive, and then bar placement, without missing the landing.


Overall, this wasn't exactly a "WOD" but I got a lot of practice at a big deficiency.

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Bert Trabing
December 11th, 2020 at 7:55 pm
Commented on: Workout Tips

Are the 5 sets including the warm-up sets?


what I’m asking is are we taking 5 sets to build to a solid weight?


Thanks.

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Charlie Pokorny
December 11th, 2020 at 8:29 pm

I think usually when we see this kind of workout, you would do some warm-up sets building in weight.

You can either build to a target weight and do that for all sets, or add weight each set until you get to a max for the day.

In this second option, depending on the movement and the reps, the first "working" set could often be around 70-80% of a one-rep max.

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Jim Rix
December 11th, 2020 at 7:48 pm
Commented on: 201211

Kerrie. Results there.

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Kirk Byrd
December 11th, 2020 at 5:47 pm
Commented on: 201211

M/39/5’10”/195

Power Snatch - 5 x 3 @ 155lbs

Snatch Balance - 135-145-155-165-175

Squat Snatch -155-165-175-185(failed attempt)-165-175

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David Williams
December 11th, 2020 at 3:38 pm
Commented on: 201211

RX

Snatch Balance: 2X 88, 100, 110, 110 LB

power snatch 3X 88, 110, 110, 120 LB

regular full snatch 1x 88, 110, 134, 145, 155 Ties PR

47/5’11/194

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Randy Crooker
December 11th, 2020 at 2:18 pm
Commented on: 201211

PS: 80-95-105-110-115lbs

SB: 80-80-95-95-100lbs

SS: 100-100–105-110-110lbs

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Mike Andridge
December 11th, 2020 at 12:16 pm
Commented on: 201211

Borrowed a wod from Dan Bailey's program

then....

Pwr Snatch

95/95/105/115/115#

Snatch Balance

95/105/105/105/105#

Bailed on Squat Snatch

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Viktor Wachtler
December 11th, 2020 at 10:37 am
Commented on: 201211

Power snatch 3-3-3-3-3

40-45-50(1)-50-50(1)kg

Snatch balnce 2-2-2-2-2

40-50-55-55-60(PR)kg

Squat snatch

50f-50-50-50-55kg


44/1.78m/75kg

(edited)
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Viktor Wachtler
December 11th, 2020 at 3:52 pm

Compate to:

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

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

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

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Lincoln Kerger
December 11th, 2020 at 10:17 am
Commented on: 201211

Being stuck in a room with nothing but resistance bands and towels made this interesting. Couldn’t perform any form of a snatch despite my best efforts because of band anchoring needs.


20 minutes of SLIPS

Then

150 reps of overhead squat using bands and a towel (to help with lateral stabilization due to pull of the bands). No real pattern to rep scheme - just played with the different bands until I reached 150 total.

Then

10 more minutes of squats and plank variations

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Ryno Verster
December 11th, 2020 at 9:54 am
Commented on: 201211

Kilograms

Power Snatch 40-40-50-55-55

Snatch Balance 40-40-40-40-40

Squat Snatch 45-45-45-45-45

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Ryno Verster
December 11th, 2020 at 9:52 am
Commented on: Workout Tips

Been following CrossFit.com now for a few months and my progress is formidable.


got a Lion Rank on BTWB for this one.


Ryno Verster

CF-L3

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QiHui Xing
December 11th, 2020 at 7:56 am
Commented on: 201211

200625.https://youtu.be/VHh96ceQbTg

201211.https://youtu.be/ei0_NAsfz-M

Power snatch :40-50-60-70-80kg.

Snatch balance :70-80-90-100-110kg.

Squat snatch :60-70-80-90-95kg.

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Chris Sinagoga
December 11th, 2020 at 2:18 am
Commented on: 201211

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Power snatch - jumping with a heavy weight and a transition position with an emphasis on upright torso and pushing (overhead)

Snatch balance - jumping with heavy weight, same as above, emphasis on landing

Snatch - jumping with a heavy weight, same as above, emphasis on range of motion


WHAT ABOUT THE FORMAT

Boz does a good job of explaining it. I'd also add that it kind of progress from jump (power snatch), to land (snatch balance), to jump and land (snatch).


TECHNIQUE SCALE

Pick one movement and do 150 reps of it at a light weight. Split it up into however many sets you want.


CONSISTENCY SCALE

Pick the same weight for every set on each lift. On the snatch balance, it's okay to drop, re-rack, and do the second rep.


INTENSITY SCALE

As is.


MY STUFF

Did a lot of snatch balance reps at a light weight, worked up to 155, and then felt the basketball calling my name more than the bar, so shot around for a while.


GENERAL FEAR LEVEL: 3

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