CrossFit | 210110
Sunday

210110

Workout of the Day

116

Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.


Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

10-lb. DBs ♂ 20-lb. DBs

Scaling the Thruster

scaling thruster
Watch

Comments on 210110

116 Comments

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Diego Pongeluppe
May 1st, 2021 at 12:56 am
Commented on: 210110

RX 14:48

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Nicole Duke
April 2nd, 2021 at 12:42 pm
Commented on: 210110

8:42 beginner

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Clint Michael
February 27th, 2021 at 10:44 pm
Commented on: 210110

18:03 Rx’d

Way tougher than it looked.

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Cavan Valance
February 27th, 2021 at 7:54 pm
Commented on: 210110

8:16 RX

Did this to finish my day. Gassed.

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Tommy Clarke
February 27th, 2021 at 3:30 pm
Commented on: 210110

12:31 RX

2:52 / 7:16 / 12:31


Thrusters were absolutely the hard part of the workout. I went in thinking I could go unbroken on everything and expected to finish between 9-10 minutes.

Snatches were unbroken and fine. Unbroken thrusters on rd 1, rd 2 was 8 & 4, rd 3 was 9 & 3 because my arms wouldn’t hold them. They also gassed me and made my burpees super slow. Good luck, have fun

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Leonardo Silva
February 11th, 2021 at 12:04 am
Commented on: 210110

15:10

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Treyton Buresh
February 4th, 2021 at 5:10 pm
Commented on: 210110

M/29/5'9"/170


6:54 I enjoyed that one. 👍

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Jeff Chalfant
January 31st, 2021 at 10:57 pm
Commented on: 210110

14:28 rx’d. Sofa-king hard. Slow burpees, and used a slow but consistent pace on snatches to recover slightly for thrusters. Went 7/5 on thrusters rounds 1 and 2. Tried to do the last round of 12 unbroken but my right ARM kept failing on rep 12, and I still didn’t put down the dumbells until I finished it on the 3rd or 4th attempt. I didn’t expect the failure to happen in the arms, this was such a gasser. Felt the feet fatiguing first, and didn’t realize the arms were getting tired until the end!


41/178/69”

(edited)
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Iain Woodhead
January 29th, 2021 at 12:10 pm
Commented on: 210110

Iain Woodhead 31


10kg Dumbbells


Time - 13:35


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Sin Man Chong
January 27th, 2021 at 4:23 am
Commented on: 210110

Rx 13:04

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Morgan Greene
January 25th, 2021 at 12:57 pm
Commented on: 210110

45# KB: 14:21

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Desiree Mejia-Naranjo
January 21st, 2021 at 3:22 pm
Commented on: 210110

F/28/5'24"/134 lbs


Intermediate option: 2x10 kg dumbbells for both movements


8:15 (2:26 / 2:51 / 2:58). Everything was performed unbroken. Pretty consistent on snatches and thrusters, but those burpees... ay mamá.

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Ralph Keeley
January 20th, 2021 at 3:51 am
Commented on: 210110

M/34/6'/175#


12:15, Rx. Ouch.

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Scotty McCartney
January 19th, 2021 at 8:05 pm
Commented on: 210110

M/49/5’10”/200.


13:56 Rx. Burpees slow. Quite a few step downs but all jump ups. 14/7 on all snatches. Then 7/5; 5/7; 5/7 for thrusters.


Had to do this after the Open hint of “we love burpees”!

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Patrik Hermansson
January 17th, 2021 at 4:34 pm
Commented on: 210110

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches @ 12,5 kg

12 dumbbell front squat ( shoulder pain) @12,5 kg x 2

Use a single dumbbell on the snatches and a pair for the thrusters.

Time: 13:40

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Reilly Costello
January 16th, 2021 at 11:41 pm
Commented on: 210110

M/31/6'/195lbs

20 burpees

21 35# KB snatch

12 45# plate thruster

14:52: 4:29-5:04-5:18

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Trevor Simison
January 16th, 2021 at 5:53 am
Commented on: 210110

12:35 rx

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Jeffrey Howard
January 16th, 2021 at 1:41 am
Commented on: 210110

M/25/5'8"/155lb

CrossFit AFK


12:21 - Sc (Rx except 10 dumbbell thrusters each round, oops)

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Chin-Sheng Chou
January 15th, 2021 at 11:51 pm
Commented on: 210110

RX 12:54

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Hank McKibban
January 15th, 2021 at 7:15 pm
Commented on: 210110

14:32 (w/power snatch)

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Manchild Manchild
January 14th, 2021 at 4:34 pm
Commented on: 210110

2 rounds of Intermediate


12:22

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Kris Sienkiewicz
January 14th, 2021 at 12:27 pm
Commented on: 210110

9:25 Rx

M/44/80kg

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James Hollyday
January 14th, 2021 at 12:18 am
Commented on: 210110

13:57, 35 lb dumbbells and scaled up to 20 burpees and 25 snatch

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Erica McLean
January 13th, 2021 at 10:05 pm
Commented on: 210110

13:53 25#

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Christian Simpson
January 13th, 2021 at 6:53 pm
Commented on: 210110

Sc to 35# DB...14:39 (3:55/5:08/5:36)

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Cecil Ludema
January 13th, 2021 at 12:16 pm
Commented on: 210110

Intermediate- 11:09

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Brian Chavis
January 13th, 2021 at 11:21 am
Commented on: 210110

Intermediate option: 14:04

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Anton Monko
January 13th, 2021 at 10:48 am
Commented on: 210110

Rx 11:26

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Sarah Dallos
January 12th, 2021 at 5:36 pm
Commented on: 210110

15:38 RX

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Cor Oz
January 12th, 2021 at 4:25 pm
Commented on: 210110

Goal

9.23


Actual

40-pound dumbbells 

10.34

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Raffaele D'Urso
January 12th, 2021 at 9:07 am
Commented on: 210110

Rx 13:07

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Christopher Voght
January 11th, 2021 at 11:01 pm
Commented on: 210110

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♂ 35-lb. DBs

12:27

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Amanda Lovato
January 11th, 2021 at 9:40 pm
Commented on: 210110

F / 39 / 140 / 12 weeks postpartum

11:37 (25# DB’s)

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Dan Morris
January 11th, 2021 at 6:27 pm
Commented on: 210110

As RX’d:


19:20


42 / 6’0 / 197

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Adrian Klaja
January 11th, 2021 at 6:13 pm
Commented on: 210110

20 kg DB for Snatches

2x 16 kg KB for Thrusters


Doing it with my 8 and 5 year olds


= 14:03

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Dave DeCoste
January 11th, 2021 at 5:47 pm
Commented on: 210110

11:09 Rx

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Gavin Young
January 11th, 2021 at 5:28 pm
Commented on: 210110

14:30... all I had were 60lb DB's, so thats what it was


37/m/6'2/195

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Erik Dresner
January 11th, 2021 at 4:35 pm
Commented on: 210110

14:15 Rx


burpees UB

snatches UB first round, 3 sets each last 2 rounds

Thrusters 6-4-2 each round

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Mike K
January 11th, 2021 at 4:15 pm
Commented on: 210110

3 rounds

20 burpees

21 dumbbell single arm snatches with 35lb dumbbell (21 total, not each side)

12 dumbbell thrusters with 35 lbs dumbbells (needed to get lower on squat)

15:12

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Myles Lance
January 11th, 2021 at 4:09 pm
Commented on: 210110

14:02

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Jon Wilson
January 11th, 2021 at 3:53 pm
Commented on: 210110

19:46 rx

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Liz Myers
January 11th, 2021 at 1:16 pm
Commented on: 210110

10:57 RX

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Patrick Rode
January 11th, 2021 at 1:10 pm
Commented on: 210110

RX‘d 10:22

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Lee Howe
January 11th, 2021 at 9:47 am
Commented on: 210110

8:17 Rxd.

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Joshua Willing
January 11th, 2021 at 7:59 am
Commented on: 210110

15:22 @ 45# due to a mix up

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Lincoln Kerger
January 11th, 2021 at 4:51 am
Commented on: 210110

Intermediate - reps unbroken

13:05

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Karina Findlay
January 11th, 2021 at 2:32 am
Commented on: 210110

Intermediate with 20# DB

12:42

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David Smith
January 11th, 2021 at 2:00 am
Commented on: 210110

53 lb KB for snatches

90 lb sandbag shoulder switching squats instead of thrusters

same reps


13:36

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Chris Broomes
January 11th, 2021 at 1:34 am
Commented on: 210110

Scaled to 30lb DB because that’s all I had.


12:00 flat

Keeping moving even if I had to walk some of the burpees up was the key.


M/48/5’5”/190

(edited)
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David Smith
January 11th, 2021 at 2:01 am

Agreed there. Definitely stepped out of a few burpees in round 2.

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Matthew Fahrenkopf
January 11th, 2021 at 1:12 am
Commented on: 210110

14:33


35 lb DBs

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Derek Jones
January 11th, 2021 at 12:52 am
Commented on: 210110

9:28 25# db

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Mike Munsee
January 11th, 2021 at 12:49 am
Commented on: 210110

11.26@ #40 dumbbells.

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Matt Jones
January 11th, 2021 at 12:38 am
Commented on: 210110

13:32 rx, m/40

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Jeffery Powell
January 10th, 2021 at 11:45 pm
Commented on: 210110

Beginner option, around 11 mins (phone died).

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sandy francisco duran perez
January 10th, 2021 at 11:20 pm
Commented on: 210110


*Ellen*

3 rounds for time of:


20 burpees

21 dumbbell snatches

12 dumbbell thrusters


♀ 35-lb. DBs ♂ 50-lb. DBs

_____________________

Time;- 13:53 Rx'd

(edited)
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Jason D. Martin
January 10th, 2021 at 11:09 pm
Commented on: 210110

M/45/185 Sub KB snatch (53lb) and barbell thrusters @95 - no dumbbells


11:23

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Az Native
January 10th, 2021 at 11:08 pm
Commented on: 210110

16:29, used 40’s.

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Az Native
January 10th, 2021 at 11:09 pm

Underestimated this one, an ass kicker!

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Matthew Letarte
January 10th, 2021 at 10:59 pm
Commented on: 210110

11:09

I have one 26# KB, so modified to 3 rounds of:

20 burpees

21 KB snatches (10/11 ea arm)

24 KB thrusters (12/12 ea arm)

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Antonio Alves
January 10th, 2021 at 10:38 pm
Commented on: 210110

3 rounds for time of:


20 burpees

21 dumbbell squat snatches | 9,5 kg DB

12 dumbbell thrusters | 2x9,5 kg DB


SCORE: 24' 15''


Overestimated my ability to do squat snatches after a 10 km run yesterday and a 27 km bike ride in the morning. Should have changed something after the first round (which took me over 6 minutes), but decided to stick to the initial plan. I think snatches took me longer than burpees. It was all a bit silly, frankly...and it really hurt 😲

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Scott Wiedmeyer
January 10th, 2021 at 10:15 pm
Commented on: 210110

34 / M / 5'9" / 135lbs


Burpees x10

20lb dumbbell power snatches x12

20lb dumbbells thrusters x9


13:54

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James Gentile
January 10th, 2021 at 10:14 pm
Commented on: 210110

No DBs, so substituted empty barbell for snatches and 100lb barbell thrusters. Had to unload the barbell each round but I probably needed the break. Round and Rep count left as is. Maybe should've scaled...


23:40

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Christopher Buchenholz
January 10th, 2021 at 9:47 pm
Commented on: 210110

M/53/5’9”/168, new to CF

 

Ellen

3 rounds for time of: (14:45)

20 burpees

21 dumbbell snatches cycling 3-7 reps then switch arms until 21.

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

25#


NOTES:


Still have some heel and calf pain from the last run and wrist pain from a fall.  I thought maybe this was going a little light on the weight, but the thrusters killed me!

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Sam Meixell
January 10th, 2021 at 9:44 pm
Commented on: 210110

3 rounds in 12:46 of:

20 burpees

12 dumbbell snatches, one 40# DB

9 dumbbell thrusters, 20# DBs

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Drew YoungeDyke
January 10th, 2021 at 9:41 pm
Commented on: 210110

Subbed a 53-lb kettlebell for snatches and two 44-lb KB’s for thrusters. 19:15.

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Jennifer Ann Sylvester
January 10th, 2021 at 9:34 pm
Commented on: 210110

Thank you showing an intermediate and scaled option as well as writing the intention of the workout. This is so helpful and I was so bummed when it had stopped. So glad to have it back. Especially during these times where we attending an affiliate isn't always an option.

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Derek Schierlmann
January 10th, 2021 at 9:21 pm
Commented on: 210110

M/49/5'9"/156

no dumbbells, so I modified it to:

inspired by Ellen

3 rft of

23 burpees

11 barbell snatches

12 barbell thrusters

at 95, 85 then 75# ( dropped 10# after each round )

14:45

been a long time since I flopped over for dead after a wod. it was awful. many rests as i gasped for air.

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Charlie Pokorny
January 10th, 2021 at 9:03 pm
Commented on: 210110

12:51 Rx

My "active recovery" yesterday ended up being fairly intense which was vividly evident in how this felt.

m/52/5'11"/200#

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Matthew Soltys
January 10th, 2021 at 8:58 pm
Commented on: 210110

19:12 using a 10 lbs dumbbell. Also. I had no idea if we were supposed to do 21 counting each arm separate or together.

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Ryan Mancine
January 10th, 2021 at 8:38 pm
Commented on: 210110

Beginner Option: 9:44

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matthew rhodes
January 10th, 2021 at 8:23 pm
Commented on: 210110

35/M/6’4”/265


16:27


*50lb KB for snatch

* 40lb DBs for thrusters

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Kevin Flowers
January 10th, 2021 at 8:17 pm
Commented on: 210110

M/55/6’0”/185


”Ellen”


3 RFT:

20 burpees

21 alternating DB snatches (45 lbs)

12 DB thrusters (45 lbs)


10:35 (2:56/3:49/3:50)

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Stacey Thompkins
January 10th, 2021 at 8:06 pm
Commented on: 210110

M/46/6'2"/185#


Women's rx'd

10:20

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Nicole Deaver
January 10th, 2021 at 8:06 pm
Commented on: 210110

11:08 25# DBS


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Parker Grant
January 10th, 2021 at 8:01 pm
Commented on: 210110

Intermediate- 11:37

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Tracy Edmondson
January 10th, 2021 at 7:55 pm
Commented on: 210110

14:00 25# dbs

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Brett Eckles
January 10th, 2021 at 7:28 pm
Commented on: 210110

9:12


Only have 45lbs DB’s so everything Rx except that. Close enough


db snatches all unbroken. thruster sets were unbroken, 8/4, unbroken


M/28/6’1”/200

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Joe Conradi
January 10th, 2021 at 6:57 pm
Commented on: 210110

45# DBs

(Closer to power snatch than proper snatch)


12:55

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Lindsay Aspen
January 10th, 2021 at 6:57 pm
Commented on: 210110

12:47 women’s intermediate, 20lb DBs


Had a bit of trouble doing this one with a mask on, so took extra breaks because I was finding myself feeling a little panicky and hard to catch my breath. I did not do a full squat for the snatches... not sure if I did that part right. But still a good workout, so not too stressed about it.

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Coastie Nick
January 10th, 2021 at 6:42 pm
Commented on: 210110

Rx’d (?) with 50# DB power snatch


18:43

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Eugenio Gonzalez
January 10th, 2021 at 6:42 pm
Commented on: 210110

9:24 snatches @25lb rest as prescribed

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Randy Crooker
January 10th, 2021 at 6:08 pm
Commented on: 210110

intermediate scale:

11:56

m/35/175lbs/5’-10”

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Nathan Goisnard
January 10th, 2021 at 6:03 pm
Commented on: 210110

Yay dumbbells!


scaled to 40#, and power snatch


10m38s


Sunday SLIPS warm up

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Nathan Goisnard
January 10th, 2021 at 6:04 pm

snatch alternating arm every 3 reps. Felt pretty good.


Thanks

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Charles Meyers
January 10th, 2021 at 6:01 pm
Commented on: 210110

Beginner option

10 burpees

12-full dumbbell snatches ( didn’t see power in the description) 8lbs

9- 35 lbs dumbbell thrusters

14:20

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Troy Bruun
January 10th, 2021 at 5:56 pm
Commented on: 210110

Intermediate: 10:43


20 Burpees

21 Alt. Single Arm KB SN (35lbs)

12 KB Thrusters (35’s)

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Chris Meldrum
January 10th, 2021 at 5:21 pm
Commented on: 210110

As rx’d, 10:24.


Helen’s sister perhaps?  Helen was my first real WOD, and definitely one of the harder ones – given its mix of high intensity with a slightly longer time domain than the Graces or Frans of the world.  That extra ~5 minutes can really hurt.  I hesitate to say that this one hurt more than Helen (it feels like sacrilege, plus I haven’t done Helen in almost 3 years), but it hurt more than I expected it to.  DB thrusters definitely the worst – they just tore me up.  Went unbroken in rounds 1 and 3 but broke 7-5 in round 2 as I was hating life at that point.  Burpees unbroken but rounds 2 and 3 were slow.  Did snatches essentially unbroken, switching hands at 11.  Round times were ~ 2:50, 4:00, 3:30.  Laid out for a while after this one.


47m/5'10"/190

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Grace Patenaude
January 10th, 2021 at 5:02 pm
Commented on: 210110

Going in on the fun today. This definitely looks like an Open prep workout! Thank you main site programmer!


10:32 [20# DB(s)]

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Daniel Robinson
January 10th, 2021 at 4:33 pm
Commented on: 210110

Intermediate:

16:35

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Jonathan Elmore
January 10th, 2021 at 4:19 pm
Commented on: 210110

M/41/180/5’9”


Major Back PAIN! (back attack is back)


18:39


35 lbs db


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John Clarke
January 10th, 2021 at 3:56 pm
Commented on: 210110

9:33 - 30lb DBs

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David Williams
January 10th, 2021 at 3:55 pm
Commented on: 210110

M/37/175lb/5’7”


35lbs, did hang muscle snatches

11:50

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Katina Thornton
January 10th, 2021 at 3:54 pm
Commented on: 210110

12:08

30# alternating dumbbell snatches

30# dumbbells thrusters

Broke thrusters into two sets of 6

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Barry Howard
January 10th, 2021 at 3:39 pm
Commented on: 210110

RX: 11’49

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Paul Dukes
January 10th, 2021 at 3:36 pm
Commented on: 210110

12:03 RX

All sets unbroken.

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Kirk Byrd
January 10th, 2021 at 3:26 pm
Commented on: 210110

M/39/5’10”/200


RX 12:01, Ellen won this one!

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Erik Dresner
January 10th, 2021 at 3:25 pm
Commented on: 210110

It drives me nuts when they program an odd number of single arm/leg movements!

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Michael Arko
January 10th, 2021 at 3:22 pm
Commented on: 210110

36lbs dumbbells

11:55

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Steve Day
January 10th, 2021 at 3:17 pm
Commented on: 210110

14:26 w/50lb dumbbells

Kept it under the 15min time domain but not happy with my effort. Mentally struggled and it was hard to keep a rhythm. Sucking wind the whole time. Thrusters did me in as always.

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Martin Irwin
January 10th, 2021 at 3:15 pm
Commented on: 210110

14.04


20kg db

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Lindsey Boyle
January 10th, 2021 at 2:45 pm
Commented on: 210110

13:16 - 20lb dumbbells

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Marina Rara
January 10th, 2021 at 2:24 pm
Commented on: 210110

12:00


Begnner

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William Laerte
January 10th, 2021 at 2:16 pm
Commented on: 210110

18*48

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Mike Andridge
January 10th, 2021 at 2:12 pm
Commented on: 210110

women's rx

18:26

m/50/175

wouldn't be surprised if 13 minutes of that were just for the burpee's.....so slow.

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Christopher Buchenholz
January 10th, 2021 at 2:07 pm
Commented on: 210110

Good morning everybody!


would you suggest alternating arms on the snatch?


thanks!

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Steve Day
January 10th, 2021 at 3:19 pm

I would cycle 3-7 reps then switch arms until I hit the 21.

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Alex Pettingell
January 10th, 2021 at 1:33 pm
Commented on: 210110

Intermediate Option: 12:54

M/30/5’11”/145

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Megan Taylor
January 10th, 2021 at 1:22 pm
Commented on: 210110

Rx’d: 13:04

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QiHui Xing
January 10th, 2021 at 12:22 pm
Commented on: 210110
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Jason D. Martin
January 10th, 2021 at 11:11 pm

Tell that guy on the right to stop dropping the dumbbells! He’s going to break them!!


:-p


nice work!!

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Brendan Mullan
January 10th, 2021 at 7:30 am
Commented on: 210110

Scaled @ 15kg db

16.29 min 👍😅

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Robbie Southards
January 10th, 2021 at 5:25 am
Commented on: 210110

Hmm... Looks like another Open Prep workout. (Take some notes.)

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Chris Sinagoga
January 10th, 2021 at 1:25 am
Commented on: 210110

Champions Club Scaling Notes


RANT

In this workout I read dumbbell snatches being muscle snatches, whereas if I saw this as a barbell snatch I'd read it as a full squat. Also kind of depends on the other movements.


WHAT ABOUT THE MOVEMENTS

Burpee - changing orientation with an emphasis on stamina, also global flexion/extension

Dumbbell snatch - jumping with an exaggeration on overhead position and unilateral loading

Dumbbell thruster - pushing without connection and an emphasis on squatting


MAIN DECISION

Do I want to make this a test since it's a new benchmark, or do I want to keep the stimulus of a short burner workout


TECHNIQUE SCALE

Split the burpees in half and go light on dumbbells, expand to 6 rounds.

6 rounds

10 burpees

21 dumbbell snatch

12 thrusters


CONSISTENCY SCALE

As is


INTENSITY SCALE

Scale the weight so it ca be unbroken and completed in under 9 minutes.


MY STUFF

9:43. 35-lb. dumbbell


GENERAL FEAR LEVEL: 8

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Chris Meldrum
January 10th, 2021 at 4:05 pm

Definitely an 8. Helen's sister might even get a 9.

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Chris Sinagoga
January 10th, 2021 at 10:01 pm

My thoughts on an 8 (compared to a 9) rest mainly on the burpees. If it was run 400m I would put it at a 9. I think stamina plays into 20 burpees more than run 400 for most (though, just barely), and therefore makes us slow down. Lots of people can absolutely wreck themselves on Helen to the point of a 9. You have to be pretty sick on burpees/pushing strength to do that with 20 burpees per round. Doesn't mean it's any fun, though.

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