CrossFit | 210411
Sunday

210411

Workout of the Day

53

Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 135 lb., 30 in.
♂ 185 lb., 30 in.

Post time to comments.


Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 115 lb., 24 in.
♂ 155 lb., 30 in.

Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over

♀ 55 lb., 15 in.
♂ 75 lb., 20 in.

Comments on 210411

53 Comments

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Márcio Jales Costa
June 27th, 2021 at 8:18 pm
Commented on: 210411

9-6-3

Clean and Jerk, 155 lb

Burpee + 2 alternating jump lunges


8:47

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J. NaOH
June 16th, 2021 at 8:06 pm
Commented on: 210411

Completed 6.15.2021. First ever snatch workout. Scaled WAY down:

Hang snatch: 105 lbs

Burpee jump-over: 24" (aerobics step on top of bench)


6:22

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Morgan Greene
May 5th, 2021 at 4:57 pm
Commented on: 210411

115# SN: 4:29

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Jeff Chalfant
May 3rd, 2021 at 10:23 pm
Commented on: 210411

7:20 with 135lbs and o-lifting straps and gloves because my hands are too dry and cracked for either exercise. Would’ve been about 30-40 seconds faster if I wasn’t fiddling with wraps so much but still felt the legs fatiguing. Fun one.


42/69”/177lbs.

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Dan Morris
April 20th, 2021 at 6:42 pm
Commented on: 210411

Scaled to 115lbs:


6:40


42 / 6’0 / 195

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Mario Cruz
April 20th, 2021 at 2:21 am
Commented on: 210411

135 lbs

30”


6:37

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Nate Gordon
April 19th, 2021 at 5:01 pm
Commented on: 210411

snatches at 135#

9:55

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Matteo Maffizzoli
April 17th, 2021 at 8:52 am
Commented on: 210411

Intermediary option: 5’02”

9-6-3

Snatches 70kg

BBJO 75cm

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Ralph Keeley
April 16th, 2021 at 5:20 am
Commented on: 210411

M/35/6'/175#


4:20 (135-lb., 30" box)

Re-tested 5/26/21: 6:16 at 155 lb.

(edited)
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Chris Long
April 14th, 2021 at 3:30 pm
Commented on: 210411

5:20 as rx

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Aaron Brumit
April 14th, 2021 at 3:28 pm
Commented on: 210411

105 lbs.

30” box

7:14

Should’ve gone with 100 or 95 lbs.

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Erik Dresner
April 14th, 2021 at 3:14 pm
Commented on: 210411

it was drizzling out and my ceiling’s too low for snatches, so subbed with cleans:


Power cleans 165#

Burpee bench overs 24” (completely clearing the bench)


4:40

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Nathan Goisnard
April 14th, 2021 at 12:45 am
Commented on: 210411

customized


18-12-6: single arm #60 power snatch (alternating every 3)

9-6-3: burpee box jump over


5m30s


lots of fun, thanks

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Coastie Nick
April 13th, 2021 at 8:03 pm
Commented on: 210411

Squat snatches, scaled to 75#. 30” BBJO:

6:53

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Chris Meldrum
April 13th, 2021 at 4:13 pm
Commented on: 210411

Scaled to 135#, BBJO as rx’d.  Time – 5:15.


Warmed up the power snatch to figure out what weight to use.  Got 165 and missed at 170.  Considered doing this at 155, but decided on 135 in the end, to keep the intensity higher.  Did the first 3 snatches, then singles.  1 missed snatch and 1 missed BBJO (ouch).


48m/5'10"/185

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Michael Arko
April 13th, 2021 at 2:02 am
Commented on: 210411

Went running Sunday. Did this today, Monday Apr.12, with this scale:

9-6-3 reps of

left-arm dumbbell snatch

right-arm dumbbell snatch

4-stair jump, step down

53lb dumbbell

5:29

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Troy Bruun
April 12th, 2021 at 10:23 pm
Commented on: 210411

Rest Day yesterday.


9-6-3

6:34


SN (115lbs)

Burpee Box Jump-over (30”)

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Jeffrey Howard
April 12th, 2021 at 10:08 pm
Commented on: 210411

M/25/5'8"/155lb

CrossFit AFK


5:55 - Sc (135lb barbell)

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Sam K
April 12th, 2021 at 9:21 pm
Commented on: 210411

First snatches in a year....


155lb

30" burpee box jump overs


5:58


M/30s/225lb

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Derek Schierlmann
April 12th, 2021 at 8:50 pm
Commented on: 210411

M/49/5'9"/159

5:02 @ 115# and 30"

I think I got the weight just right... fast,, but I struggled with a few snatches. That's a good wod. Brutal but good.


Question for the community: I had to jump onto the box then step off. Is that considered Rx or do you have to go clean over?

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Erik Dresner
April 14th, 2021 at 1:56 pm

You did the box jump overs correctly, though jumping clean over is allowed (but not recommended). The reason we do jump overs is due to the high risk of Achilles injury by repeatedly jumping backwards from the box.

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Mike Munsee
April 12th, 2021 at 7:54 pm
Commented on: 210411

M 50/190/6’

scaled squat snatch to #115. 5:42.

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Todd Baker
April 12th, 2021 at 7:52 pm
Commented on: 210411

115# snatches, 30” box. 5:22 with one epic wipeout on the box

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Az Native
April 12th, 2021 at 4:29 pm
Commented on: 210411

8:57, used 115 for snatch, felt just right for the desired stimulus in the directions.

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Lincoln Kerger
April 12th, 2021 at 11:50 am
Commented on: 210411

Did 3 hours of intense yard work to take advantage of the weather. Will do this tomorrow, 210412.


210411 completed 210412

Scaled 9-6-3

115# Power snatch

Burpee tuck jump (as high as possible)

5:26


Subbed tuck jump instead of bench step overs (no box) to better preserve the stimulus. Probably would have cleared 30”, definitely 24”, each jump.

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Sam Meixell
April 12th, 2021 at 11:48 am
Commented on: 210411

9-6-3 reps in 9:45 of:

Snatch, 135#

Burpee box jumps, 30"

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Jay Hubbard
April 12th, 2021 at 10:21 am
Commented on: 210411

8:03

115lbs on snatch

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Tomi Krznar
April 12th, 2021 at 9:17 am
Commented on: 210411

@40 kg bb (full sq) & over bar burpees

9-6-3 in 4:30

3 min rest

3-6-9 in 5:40


my legs may rest in peace now

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Nicole Deaver
April 12th, 2021 at 12:19 am
Commented on: 210411

Scaled to 55# and 20” for burpee box jump overs

5:04

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Matthew Letarte
April 12th, 2021 at 12:13 am
Commented on: 210411

95#, full squat snatches

5:11

(edited)
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sandy francisco duran perez
April 12th, 2021 at 12:07 am
Commented on: 210411



*Quarterfinal Test 5*

9-6-3 reps for time of:

Snatch (106lb)

Burpee box jump-over 24 in

_____________________

Time;- 04:12:19

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Hank McKibban
April 11th, 2021 at 10:33 pm
Commented on: 210411

5:22 (115#)

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William Laerte
April 11th, 2021 at 9:00 pm
Commented on: 210411

5 38

40kg

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Jeffery Powell
April 11th, 2021 at 8:50 pm
Commented on: 210411

Beginner, 7:59.34

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Brett Eckles
April 11th, 2021 at 8:49 pm
Commented on: 210411

4:42 Rx


M/28/6’1”/200lbs

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Joe Conradi
April 11th, 2021 at 8:34 pm
Commented on: 210411

Scaled to (beginner-medium-ish):

2x45#DBs snatch (shallow)

30” burpee box jump overs


3:36


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Charlie Pokorny
April 11th, 2021 at 8:32 pm
Commented on: 210411

Intermediate scale (155-lbs + 30-inches): 6:34

Wasn't sure if I could hold on to the snatches at 155 but it went OK with just a few yucky press-outs and no fails.

m/52/5'11"/200#

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Antonio Alves
April 11th, 2021 at 8:30 pm
Commented on: 210411

Modified / scaled to:


3 rounds of 9-6-3 reps for time of:

DB power snatch | 12,5 kg DBs, alternating arms

Burpee bench step-over | 50 cm

SCORE: 4'35'' / 4'05'' / 3'43''

--

Still a bit sore from these last days, but ended up doing 3 rounds of this one, since scaling and modifications made it quite doable and even fun.

Now for a well-deserved rest and running day 👍

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Greg Fairbanks
April 11th, 2021 at 7:34 pm
Commented on: 210411

Beginner-ish

9-6-3

Snatch, full range, 75#

burpees

step ups (2nd garage stair)


6:22

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Jeffery Powell
April 11th, 2021 at 7:33 pm
Commented on: 210411

Beginner 7:59.34

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Randy Crooker
April 11th, 2021 at 7:06 pm
Commented on: 210411

Scaled to 115lbs and 24” box

4:46

m/35/175lbs

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James Gentile
April 11th, 2021 at 4:54 pm
Commented on: 210411

Scaled to 135lbs. No 30" box so scaled that to 24". Done following test 4.


5:40

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Christian Simpson
April 11th, 2021 at 4:18 pm
Commented on: 210411

Sc way down to 105#...6:45

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Kevin Flowers
April 11th, 2021 at 4:14 pm
Commented on: 210411

M/55/6’1”/180


2021 CFG Quarterfinals Test 5


For time:

9-6-3


Snatch (135 lbs)

Burpee box-overs (24”)


4:55 (masked)

(edited)
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Steve Day
April 11th, 2021 at 4:10 pm
Commented on: 210411

Scaled to: 135lbs/30"


6:39

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Jack Ray
April 11th, 2021 at 4:02 pm
Commented on: 210411

INTERMEDIATE

6:36

hard.

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Charles Meyers
April 11th, 2021 at 3:37 pm
Commented on: 210411

scaled

9-6-3 reps for time of:

Snatch full range pulling under the bar felt good.

Burpee box jump-overs

♂ 75 lb., 20 in.

9:21

(edited)
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Mike Andridge
April 11th, 2021 at 12:52 pm
Commented on: 210411

Clean and Jerk

5x2 @ 125#

then

Made up wb/row wod--results there

today's wod

9/6/3

pwr snatch @ 95#

step ups @ 24"

6:14

m/51/175

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Eugenio Gonzalez
April 11th, 2021 at 9:58 am
Commented on: 210411

77# bar 24in box 4:01 Scaled not because I wanted but because I didn't have a bigger box or a heavier bar

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Cassandre Vigouroux
April 11th, 2021 at 8:56 am
Commented on: 210411

Pregnancy Scaling


Quarterfinal Test 5

For Time:

12-9-6

Snatch

9-6-3

Up&Down step over

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Gennjfer Giuntini
April 11th, 2021 at 6:25 am
Commented on: 210411

Quarterfinal Test 5

9-6-3 reps for time of:

Snatch

Burpee box jump-over

♀ 110lb., 30 in.

(5’)

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Chris Sinagoga
April 11th, 2021 at 2:30 am
Commented on: 210411

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Snatch themes - jumping with heavy weight, emphasis on squatting with loss of connection, upright torso, overhead position

Burpee themes - changing orientation with a ton of ROM, jumping, scaling an obstacle


MAIN DECISION

Do I have the technique to make these two movements a sprint?


TECHNIQUE SCALE

Sub just regular burpees and do 21-18-15-12-9-6-3 reps of each


CONSISTENCY SCALE

For time:

18 snatches

18 burpee box jump overs


INTENSITY SCALE

Go a little lighter on the weight/lower on box and go back up the ladder. So 9-6-3-3-6-9.


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: 8 one-arm dumbbell snatch, 16 box jumps

Lower body - AMRAP in 15 minutes of: 8 overhead squats, 16 sit-ups


MY STUFF

Did the intensity scale with a partner, one person worked while the other rested. Used 75 lbs.


GENERAL FEAR LEVEL: 7

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Derek Eason
April 11th, 2021 at 1:32 am
Commented on: 210411

Rx’d


Test 5: 5:57




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