CrossFit | 210611
Friday

210611

Workout of the Day

34

Online Semifinals Event 4

Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 min

Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.

Post reps competed to comments.

Scaling:
Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

Intermediate Option:
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining
Weight increases after each rest period.

♀ 75-95-115-135 lb.
♂ 115-135-165-195 lb.

Beginner Option:
Squat snatch 3-3-3-3-3-3-3-3-3-3

Workout Tips

tips
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Comments on 210611

35 Comments

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Blas Raventos
June 23rd, 2021 at 5:13 pm
Commented on: 210611

Scaled. 32 reps.


Weight 1 (lightish moderate): 40kg

Weight 2 (moderate) 50kg

Weight 3 (heavy) 60kg

Weight 4 (heavy) 65kg.


my stuff: https://youtu.be/mERDraVokpw

(edited)
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Aaron Brumit
June 23rd, 2021 at 2:01 pm
Commented on: 210611

modified weights to 95-100-105-115

made it 6 reps into 115. 36 reps total.

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Mario Cruz
June 22nd, 2021 at 1:26 am
Commented on: 210611

Intermediate

26 Reps

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Morgan Greene
June 20th, 2021 at 11:19 pm
Commented on: 210611

95-115-135

155(f)

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Damien Leroux
June 16th, 2021 at 5:13 am
Commented on: 210611

Intermédiaire (52/61/75/7x87,5kg)


https://youtu.be/pM5Y3kVUvN8

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Ralph Keeley
June 15th, 2021 at 3:00 am
Commented on: 210611

M/35/6'/175#


Intermediate scale; finished 10th rep of 165 at the 8:58 mark

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Jack Ray
June 13th, 2021 at 6:25 pm
Commented on: 210611

10 reps @ 115

10 reps @ 135

10 reps @ 165

1 rep @ 195 (+ a failed attempt)

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Kevin Flowers
June 12th, 2021 at 9:20 pm
Commented on: Oly Analysis: Slow-Motion Snatch With Chad Vaughn

Still the most helpful video I've ever seen for learning snatch technique. If you don't know what you're supposed to do and where the bar's supposed to go after watching this a few times, I don't know what else to tell you.

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Kevin Flowers
June 12th, 2021 at 9:18 pm
Commented on: 210611

M/56/6'1"/178


Online Semifinals Event 4-ish


10 min AMRAP:


10 snatches (135 lb)

Rest 1 minute

10 snatches (140 lb)

Rest 1 minute

10 snatches (145 lb)

Rest 1 min

5 snatches (150 lb)*


*"Intermediate" scale was still too heavy for me

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Kisa Tiller
June 12th, 2021 at 7:21 pm
Commented on: 210611

•Squat snatch (to bench)

-3 (PVC pipe) -3 @12 lb bar -3 @12 lb bar -3 @12 lb bar -3 @15 lb bar -3 @15 lb bar -3 @15 lb bar -3 @18 lb bar -3 @18 lb bar -3 @18 lb bar

•Snatch grip OH walks x4 lengths @18 lb bar -20 bar twists

•x2 lengths @18 lb bar -20 bar twists


Probably a year away from CrossFit workouts, starting my health journey from (what feels like) scratch.

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Jim Rix
June 11th, 2021 at 11:33 pm
Commented on: 210611

15 min AMRAP

400 run

15 BW Deadlift (165#)


4 rounds + 100 run


58/5’8”/160

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Troy Bruun
June 11th, 2021 at 10:41 pm
Commented on: 210611

34 reps


SQT SN

65-95-115-135(4)

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Coastie Nick
June 11th, 2021 at 8:32 pm
Commented on: 210611

Scaled to 75-95-116-135

(power snatches)

41 reps completed

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Matthew Letarte
June 11th, 2021 at 8:23 pm
Commented on: 210611

Worked to 1 RM snatch then:

10 min AMRAP

Snatch at 65#

34, All singles focusing on form

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Nicole Deaver
June 11th, 2021 at 7:34 pm
Commented on: 210611

45-55-65-70(2 Reps) =32 Reps


I still had time left on the clock, but the 2nd rep at 70# was ugly so decided it was enough. Even 45# didn’t feel light today.

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Steve Day
June 11th, 2021 at 7:33 pm
Commented on: 210611

Did Women's Intermediate weights: 75-95-115-135 lb.


34 reps

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Steve Day
June 11th, 2021 at 8:17 pm

Me pre-workout: "It'll be nice to have those 1 min rests between rounds"

Me during the workout after realizing that by the time I switched plates out my rest was over: "That sucks. I need more rest."

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Joe Conradi
June 11th, 2021 at 7:07 pm
Commented on: 210611

6 sets of 10 snatches with 2x45#DBs. 1 min rest between sets.

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Charlie Pokorny
June 11th, 2021 at 6:40 pm
Commented on: 210611

Scaled weights to 95-115-135-155-lbs

37 reps

Hit a wall at minute 8 after 3 reps at 155-lb - the bar just wouldn't go up!

After 2 fails, took a few breathes and managed to get 4 more.

m/53/5'11"/200#

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Az Native
June 11th, 2021 at 5:52 pm
Commented on: 210611

Too tired, so just did the 3 rounds of 10 with the minute rests, total 7:00. Stayed real light at 85,95,105. Blahhh

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Chris Sinagoga
June 11th, 2021 at 4:36 pm
Commented on: 210611

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Jumping with a really heavy weight, adding a endurance/stamina factor to make the weight feel heavier than it is and to challenge our technique


MAIN DECISION

Am I 1) strong enough and 2) in good enough shape to make this format a good dose for today?


TECHNIQUE SCALE

Max effort snatch day, sets of 10 or so.


CONSISTENCY SCALE

As listed, but maybe stay at the same weight the entire time - one that is just heavy enough to do 10 in a row on the first set.


INTENSITY SCALE

Technique scale but do some burpees or a short sprint before each set.


INJURY SCALE

Upper-body - Sprint 50 meters, 10 dumbbell snatches, rest 1 minute. Try 7 rounds?

Lower-body - 10 rounds of: 10 knees to elbows, 10 strict press


MY STUFF

95-115-135-155, then I was dumb and put on extra 5's and made it, thinking it was a pr at 185 lbs., only to realize it was only 165. So in my disappointment I jumped right up to 185, realized as soon as it left the ground that the lift wasn't going to happen, and then that was it. Also I read "snatch" with no other explanation as a full squat, unless it's Isabel.


GENERAL FEAR LEVEL: 7

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Avraham Kupetz
June 11th, 2021 at 2:59 pm
Commented on: 210611

Complete as many repetitions as possible in 10 minutes of:

20 alternating DB snatches

Rest 1 minute

20 alternating DB snatches

Rest 1 minute

20 alternating DB snatches

Rest 1 min

Max-rep snatches in time remaining

Weight increases after each rest period.


31lb. DB


Score : 12 (+60)

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Charles Meyers
June 11th, 2021 at 1:54 pm
Commented on: 210611

Complete as many repetitions as possible in 10 minutes of:

10 snatches 35 lbs

Rest 1 minute

10 snatches 45 lbs

Rest 1 minute

10 snatches 52.5 lbs

Rest 1 min

65 lbs x3

did full snatches

(edited)
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Mike Andridge
June 11th, 2021 at 1:50 pm
Commented on: 210611

Hng pwr sntch practice

Isabel

scaled to 65#

2:08 pr by 11 sec.

m/51/175

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James Gentile
June 11th, 2021 at 1:49 pm
Commented on: 210611

Scaled weight to 95 - 115 - 135 - 145 (lbs). All were Power Snatch.


Only had 1 minute to go for 145 and only had 1 successful rep. Frustrating day as I really thought I would be able to move 135 faster and 145 for more reps.


Also, the RX'd and the Intermediate for this are just mind blowing weights to me. I can usually hang with some of these, but I suppose my Snatch just needs a ton of work before I get it on that level.

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Charlie Pokorny
June 11th, 2021 at 3:49 pm

The "intermediate scale" today is striking me as fairly elite.

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James Gentile
June 12th, 2021 at 12:20 pm

Right??? I'm not seeing a lot of folks going even Intermediate today which is unusual.

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Nathan Goisnard
June 12th, 2021 at 5:19 pm

modified the same, and agree scales seemed off, maybe more for oly specialist?


95/115/135/145


33 reps


good

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Michael Arko
June 11th, 2021 at 1:25 pm
Commented on: 210611

1-arm dumbbell snatches: 35-45-55-65 lbs

18 reps at 65 lbs, 48 total


Rds.1-3 were 5/side then switch, 65s alternated each rep

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Christian Simpson
June 11th, 2021 at 1:08 pm
Commented on: 210611

oly lifts, true weakness...Sc to women's intermediate. 75#/95/115/135. Got thru round of 115 at 6:57. No reps at 135#

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Antonio Alves
June 11th, 2021 at 11:16 am
Commented on: 210611

Only light DB available, so modified / scaled to:

--

Complete as many repetitions as possible in 10 minutes of:

20 DB single-arm squat snatches (L/R) | 5 kg DB

Rest 1 minute

20 DB single-arm squat snatches (L/R) | 7,5 kg DB

Rest 1 minute

20 DB single-arm squat snatches (L/R) | 9,5 kg DB

Rest 1 min

Max-rep DB power snatches in time remaining | 12,5 kg DB

SCORE: 81 (20+20+20+21)

--

This was done in the early morning, still half-asleep 😴

Did 20 DB more power snatches for good measure. Then 40 horizontal rows, 40 bench dips, and 40-meter dumbbell front-rack lunge with 2x12,5 kg DB

5 km run scheduled for later in the day.

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Eugenio Gonzalez
June 11th, 2021 at 7:01 am
Commented on: 210611

43 Rx

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QiHui Xing
June 11th, 2021 at 5:06 am
Commented on: 210611

Isabel (6'30'')

30 snatches for time .135 lb.

https://youtu.be/SR6tiJYgnQw

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Brian Louchis
June 11th, 2021 at 3:48 am
Commented on: 210611

Intermediate scale

51 reps

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Brian Louchis
June 14th, 2021 at 3:40 pm

oops, did the intermediate scale at women's weights, didn't see the men's weights until now. lol

75-95-115-135

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