CrossFit | 210422
Thursday

210422

Workout of the Day

60

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 151106.


Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.

Workout Tips

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Comments on 210422

60 Comments

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Morgan Greene
May 11th, 2021 at 3:18 pm
Commented on: 210422

2rds + 2 SN

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Jeffrey Howard
May 5th, 2021 at 9:16 pm
Commented on: 210422

M/25/5'8"/155lb

CrossFit AFK


4 rounds - Rx

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Brad Chase
April 30th, 2021 at 12:15 am
Commented on: 210422

4 rounds - RX


https://www.youtube.com/watch?v=VxIOoiMRHYU

(edited)
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Mario Cruz
April 30th, 2021 at 12:11 am
Commented on: 210422

Rx


3 Rounds + 2 reps

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Ralph Keeley
April 28th, 2021 at 2:02 am
Commented on: 210422

M/35/6’/175#


3+35 Rx

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Dan Morris
April 27th, 2021 at 1:36 pm
Commented on: 210422

Subbed 108 single under jumps:


3 rounds


42 / 6’0 / 195

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Dan Morris
April 27th, 2021 at 2:22 pm

Also scaled to 95lbs

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Dave DeCoste
April 26th, 2021 at 8:26 pm
Commented on: 210422

3 rounds + 9 reps Rx

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Aaron Brumit
April 26th, 2021 at 6:56 pm
Commented on: 210422

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 strict pull-ups

36 double-unders

95 lbs.


1:54, 2:55, 2:51, 3:14

4 sets + 10 reps

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Nate Gordon
April 26th, 2021 at 3:05 pm
Commented on: 210422

intermediate option

3 rounds + 25 reps

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Shakira Bublin
April 26th, 2021 at 2:57 pm
Commented on: 210422

3 power snatches 60#

6 power C & J 60#

9 pull-ups blue band

54 doubles rx

3 rounds + 12 reps

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Matthew Blas
April 26th, 2021 at 1:15 pm
Commented on: 210422

m/27/5'7/69kg


did this the day it was prescribed. just now entering score

4 rounds

115 lbs and 36 dus

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Dave Saunders
April 25th, 2021 at 6:10 pm
Commented on: 210422

3 red + 9 reps rx

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Derek Eason
April 25th, 2021 at 4:23 am
Commented on: 210422

Rx’d 6 rounds + 2 snatches





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Brian Louchis
April 24th, 2021 at 8:19 pm
Commented on: 210422

6+6 scaled


3 snatches 75 lbs

6 clean and jerks 75 lbs

9 chin-over-bar pull-ups

36 double-unders

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Barry Howard
April 24th, 2021 at 7:53 pm
Commented on: 210422

RX: 3Rds. + 5 reps

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Greg Fairbanks
April 24th, 2021 at 6:03 pm
Commented on: 210422

AMRAP 12 min

3 power snatch (from ground), 95#

6 squat clean and jerk, 95#

9 inverted rows (high parallettes)

54 single unders


3 rds + 3 power snatches


Those full squat cleans were the kryptonite. Everything else was a break in comparison...

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Manchild Manchild
April 24th, 2021 at 5:47 pm
Commented on: 210422

45# dumbbells, and subbed 27 TJs for DUs


2 1/4 rounds + 4 reps

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Randy Crooker
April 24th, 2021 at 3:14 pm
Commented on: 210422

Scaled:

115lbs for snatch and clean & jerks

9 kipping chin over bar pull-ups

54 single unders


4 rounds + 1 snatch

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Ernesto Rojas
April 24th, 2021 at 10:53 am
Commented on: 210422

2 Rounds +14 reps @115

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Sam K
April 24th, 2021 at 12:46 am
Commented on: 210422

4 rounds Rx other than substituting 70 single unders.


M/30s/225lb

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Az Native
April 23rd, 2021 at 7:27 pm
Commented on: 210422

4+3+3, finished out round 5 at 14:02. Used 95, probably a little light, but wanted to keep moving...

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Erik Dresner
April 23rd, 2021 at 3:30 pm
Commented on: 210422

Swapped C2B with strict pull ups. Scaled DU to 27/round (including attempts).


2+25


DUs were a struggle first round. I couldn’t get more than 6 at a time. They found me second round though, going 17-10.


Man, those snatches felt super heavy rounds 2-3, like someone added 25s.

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Chin-Sheng Chou
April 23rd, 2021 at 10:54 am
Commented on: 210422

RX, 4 rounds

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James Gentile
April 23rd, 2021 at 10:20 am
Commented on: 210422

Scaled DU to 30 reps/attempts. Probably got 25 each round clean.


2 rounds + 3 + 6 + 2 = 107 reps


Absolute burner. 135 is heavy for the snatches, but at only 3 reps I wanted to try the weight as RXd. My goal was 3 rounds. Maybe next time.

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James Gentile
April 25th, 2021 at 10:58 pm

Did this again 4/25 w/ 95lbs, couldn't get through 3 rounds. The CTB and DUs are the time suck for me.

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Kris Sienkiewicz
April 23rd, 2021 at 8:26 am
Commented on: 210422

Scaled to 50kg and pull-ups

5 rounds + 3+3

M/44/82kg

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Mehdi Tchiche
April 23rd, 2021 at 6:32 am
Commented on: 210422

Rx 4 rounds

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Antoine Lenouvel
April 23rd, 2021 at 6:27 am
Commented on: 210422

Rx : 3 Rounds + 11 Reps

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QiHui Xing
April 23rd, 2021 at 6:01 am
Commented on: 210422
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Shaun Stapleton
April 23rd, 2021 at 2:26 am
Commented on: 210422

Rx 3+4

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Christian Simpson
April 23rd, 2021 at 12:18 am
Commented on: 210422

Sc down to 105#/PU/SU... 4 + 2/-/-

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Phillip Dorencz
April 23rd, 2021 at 12:13 am
Commented on: 210422

M/53/5'8"/150


Scaled 95#, c2b, du


2 + 13.


Tired today

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Matthew Letarte
April 22nd, 2021 at 11:47 pm
Commented on: 210422

3 rounds + 1 snatch

3:38/3:57/4:11

3 squat snatch @ 95#

6 power C&J @ 95#

9 C2B PU (small kip)

54 DUs

Felt drained today

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Troy Bruun
April 22nd, 2021 at 10:23 pm
Commented on: 210422

12min AMRAP: 4rds+8reps


3 SN(105lbs)

6 CL&J(105lbs)

9 Strict Pull-ups

30 DU’s

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Joshua Willing
April 22nd, 2021 at 10:23 pm
Commented on: 210422

M40/6’00”/185


3 rounds on the nose RX.

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Todd Baker
April 22nd, 2021 at 10:06 pm
Commented on: 210422

M/53/6’1”/200


2 + 10 reps, Rx

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Steve Day
April 22nd, 2021 at 9:39 pm
Commented on: 210422

Scaled to 115lbs


3 rounds plus 9 reps


225 total reps

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Antonio Alves
April 22nd, 2021 at 8:55 pm
Commented on: 210422

Modified / scaled to:


Complete as many rounds as possible in 12 min. of:

3 DB single-arm snatches | 12,5 kg DB

6 DB squat clean and jerks | 2x12,5 kg DB

9 horizontal rows

54 jumping jacks

SCORE: 4 rounds + 3 snatches @ 12'00''

--

Completed 5th round and called it. With all the scaling and modifications, this should have been a breeze, but DOMS from last WODs caugh up with me just as I was beginning this one 😫 Rest (and running) day, please.

5 km run in the morning.

(edited)
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Coastie Nick
April 22nd, 2021 at 8:24 pm
Commented on: 210422

Rx’d

3 rds + 3 reps

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Lincoln Kerger
April 22nd, 2021 at 8:29 pm

Nicely done!

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Charlie Pokorny
April 22nd, 2021 at 8:48 pm

Nice work - you got me by 1 rep!

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Charlie Pokorny
April 22nd, 2021 at 7:53 pm
Commented on: 210422

3 rounds + 2 reps = 218 reps Rx'd

151106 was 3 rounds + 13 reps scaled to 115-lbs

m/53/5'11"/200#

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Lincoln Kerger
April 22nd, 2021 at 8:29 pm

Nice improvement using Rx'd weight.

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Michael Newton
April 22nd, 2021 at 7:19 pm
Commented on: 210422

6+3 Snatches

Did 65# barbell for both (low hang, can't go TnG when household is sleeping)

Bent Over Rows (no PU bar)

Row 125m (foot is bothersome, and didn't want to aggravate anything)

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Lincoln Kerger
April 22nd, 2021 at 7:01 pm
Commented on: 210422

Intermediate Option + scaled weight to 105#

4 rds at the buzzer


Then, several rounds of 5 reps of hang power snatch and hang squat clean at 95# for more practice.


Warmed up to 115# for the WOD but decided to scale back to 105# to have a better chance to keep moving, and glad I did. I didn't remember this one from 2015 when it was posted last night but I should have. Cherry on top for the 3 day string of beatings - DOMS here I come.

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Joe Conradi
April 22nd, 2021 at 6:43 pm
Commented on: 210422

Scaled to rounds of:

5 2x45#DBs snatch

5 2x70#DBs clean and jerk

9 strict pull-ups

162 SU


3 rounds + 9

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Linda Radon
April 22nd, 2021 at 6:27 pm
Commented on: 210422

3 rds + 3 snatch + 6 Clean&Jerk


Snatch & CleanJerk = 35 kg

Chest to Bar = Green banded

Double unders rx

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Jonathan Elmore
April 22nd, 2021 at 4:45 pm
Commented on: 210422

Scaled 95 and singles

3 rounds in 12:42 😞

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Taylor Poehls
April 22nd, 2021 at 4:04 pm
Commented on: 210422

scaled :

95#, pull-ups and single unders

6+9

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Nicole Deaver
April 22nd, 2021 at 3:20 pm
Commented on: 210422

AMRAP 12 mins

3 snatches (65#)

6 clean and jerks (65#)

9 ring rows

54 single -unders

4Rds + 4

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Eugenio Gonzalez
April 22nd, 2021 at 3:17 pm
Commented on: 210422

1+64 It's been a long time since I've done any overhead movement and today just wasnt the day for it

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Keith Martin
April 22nd, 2021 at 2:16 pm
Commented on: 210422

M/47/226

12' AMRAP

3 snatches, 95#

6 c & j, 95#

9 pull-ups (not C2B)

54 single unders

4 rds + 5 reps

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Charles Meyers
April 22nd, 2021 at 1:35 pm
Commented on: 210422


Intermediate Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 pull-ups blue band

30 double-unders

115 lb.

3-rounds

(edited)
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Michael Arko
April 22nd, 2021 at 1:07 pm
Commented on: 210422

95lbs

3 rounds + 4 reps


If goal was 3+ rounds then I guess I scaled this just right. But I REALLY slowed down on 3rd round.

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Jack Ray
April 22nd, 2021 at 12:57 pm
Commented on: 210422

Intermediate


4 rounds complete

+

2 snatches

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Brett Eckles
April 22nd, 2021 at 11:05 am
Commented on: 210422

Rx with a mask on. Dropping in at a gym in Minnesota


4 rounds plus 9 reps


M/28/6’1”/200lbs

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Lincoln Kerger
April 22nd, 2021 at 7:07 pm

Dude - awesome!

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Cassandre Vigouroux
April 22nd, 2021 at 2:52 am
Commented on: 210422

Pregnancy scaling


AMRAP 12’


3 hang snatches or DB Hang Snatches

6 hang clean and jerks or DB Hang Clean & Jerk

9 seated chest-to-bar Rowing (low bar)

25 KB Swings

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Chris Sinagoga
April 22nd, 2021 at 2:43 am
Commented on: 210422

Champions Club Scaling Notes


RANT

So coming back from basketball practice last night I really was frustrated with how not-good we are at fighting over screens. In reality, that's a habit that needs to be built in until it becomes a reflex to skinny up and lunge your foot over that big sweaty body pushing on your side. We did this drill where each kid ends up getting about 6 reps in total over the course of about 10 minutes. Writing that down on here really makes me realize how insignificant and negligible that number is in the grand scheme of building that habit. (I can only hope the guards we play against aren't patient enough to use them this weekend). But anyway it made me think of this workout and how there are 4 movement that might have a new person limited by technique, not fatigue or stamina. And when I started coaching, my first thought to scale would be less weight and the same amount of reps. Assuming the goal is 3 rounds, that gives us 9 whole reps of snatch practice. That, in the grand scheme of things, is nothing. So always remember that these workouts are assuming technique is good enough to make the reps given a good dose. So if it's not, a good answer can be to up the reps. By a freaking ton.


WORKOUT THEMES

Challenge accuracy and coordination with speed/intensity and pressure of a short time frame. None of the movement really have a fatiguing effect on the other ones. Jumping in a few different variations plays a big role, as well as skill (core-to-extremity).


MAIN DECISION

Preserve the movements and extend the practice or preserve the stimulus and scale the movements?


TECHNIQUE SCALE

10 rounds as listed, turn off the timer


CONSISTENCY SCALE

For time:

65 snatches (light weight)

65 [pick either clean or split jerk]

80 kips

*practice double under for 8 straight minutes in the warmup


INTENSITY SCALE

AMRAP in 12 minutes of:

6 snatches

18 box jumps (touch-and-go)

*practice the other stuff during the warmup


INJURY SCALE

Upper-body - intensity scale, just do dumbbell snatch

Lower-body - consistency scale, sub kb swing for snatch and strict press for c&j. Add reps if needed.


MY STUFF

Did a different workout. My bad! I'll come back to this one.


GENERAL FEAR LEVEL: 6

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