CrossFit | 210903
Friday

210903

Workout of the Day

47

Complete as many rounds as possible in 12 minutes of:

2 power snatches
4 power cleans
60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.


Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders

♀ 45 lb. ♂ 65 lb.

Workout Tips

tips
Watch

The power snatch is received in a partial overhead squat. Without the option of catching in a full squat, the athlete must pull the bar high and focus on a quick change of direction. Complete hip and knee extension followed by a fast turnover of the bar is critical.

WatchThe Power Snatch

The power clean is the perfect training exercise for the violent hip-leg extension of the second pull. It has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull.

Watch The Power Clean

Comments on 210903

49 Comments

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Mario Cruz
September 16th, 2021 at 10:57 pm
Commented on: 210903

Rx


4 rounds + 1 snatch

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Morgan Greene
September 16th, 2021 at 6:23 pm
Commented on: 210903

Intermediate: 4 rds + 2 PWR SN

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Ralph Keeley
September 15th, 2021 at 5:20 am
Commented on: 210903

M/35/6'/175#


5+3 Rx


Deo gratias

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Leonel Manzilla
September 14th, 2021 at 8:02 pm
Commented on: 210903

155lb

6 rounds +

2 power snatch

4 power cleans


12 min


Male RX 23y 175cm 83kg

(edited)
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Brett Eckles
September 13th, 2021 at 11:55 pm
Commented on: 210903

7 rounds + 3 reps Rx


M/28/6’1”/200lbs

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Fabian Delaflor
September 12th, 2021 at 11:50 am
Commented on: 210903

6 rds + 4 power cleans

2 power snatches #85 bar

4 power cleans #85 bar

80 single under

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Jeffrey Howard
September 9th, 2021 at 10:12 pm
Commented on: 210903

M/25/5'8"/155lb

CrossFit AFK


7+21 - Sc (135lb for snatches and cleans. Doubleunders were a little off today.)

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Dan Morris
September 9th, 2021 at 6:16 pm
Commented on: 210903

Scaled to 115 lbs and subbed 120 single under jumps for 60 doubles:


3 rounds + PS/PC


32 / 6’0 / 190

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Chin-Sheng Chou
September 7th, 2021 at 10:25 am
Commented on: 210903

RX, 5R + 6

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QiHui Xing
September 7th, 2021 at 5:36 am
Commented on: 210903
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Charlie Pokorny
September 6th, 2021 at 1:40 pm
Commented on: 210903

Scale/sub - AMRAP12: 30 DU, 10 burpees:

7 rounds + 20 DU complete

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Damien Leroux
September 6th, 2021 at 10:48 am
Commented on: 210903

Rx : 6rd’s + 16Du (focus : pacing )


https://youtu.be/NTudyJnDMEw

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Mike Munsee
September 5th, 2021 at 8:08 pm
Commented on: 210903

M 51/190/6’

Intermediate scale. 7 rnds.

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Lincoln Kerger
September 5th, 2021 at 10:02 am
Commented on: 210903

Scaled to:

AMRAP 12min

2 PS 115#

4 PC 115#

120 Single Unders

5 rds


Practiced DUs before and after.

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Dan Kremer
September 4th, 2021 at 10:46 pm
Commented on: 210903

2 rds plus 11

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Sam Meixell
September 4th, 2021 at 3:08 pm
Commented on: 210903

6 rounds + 38 reps in 12 minutes of:

2 power snatches, 105#

4 power cleans, 105#

60 single-unders

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Phill Kiddoo
September 4th, 2021 at 3:07 pm
Commented on: 210903

6 rxd

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Loris Giuliano Ferrari
September 4th, 2021 at 6:47 am
Commented on: 210903

Male 51yo 78Kg 181cm

115lbs

DU

345 reps= 5R+15reps

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Aj Hanson
September 4th, 2021 at 2:39 am
Commented on: 210903

135#


i cant do double unders.... scaled to singles.


7rounds.

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Micah Leslie
September 4th, 2021 at 12:50 am
Commented on: 210903

I stopped at the store to buy weights for this workout.


Unfortunately they only had bigger weights so.... after almost putting my bar through my apartment window during the snatch I did some thinking.....


Is jumping from 95 pound power snatches to 170 pound power snatches a dumb ass young man thing to do? yes. Do you have much oly lifting expereience? no.


However, I wanted to push weight up a little because ive been playing with my 95# for like 6 months and i'm like weak af.. so.


12 min amrap.


5 Power Clean to Split Jerk.

50 Dubs.


3 rounds. A little over the cap


I am proud of myself for actually playing with the heavy-er weight even though i could likely put it through my apartment window.... musnt be to careful.



Micah

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Aj Hanson
September 4th, 2021 at 2:37 am

Have you tried building a deadlift/ Olympic platform? My wife and I sue to have one in our 2 bed room apartment did wonders plus only costed us about 100 dollars.. easy to move around. Good luck!

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Christian Simpson
September 3rd, 2021 at 11:27 pm
Commented on: 210903

Sc to 95#...3 + 2/4/42

Power clean and DU limiting factors today. And dumb shoelaces, even with double knots

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Steve Day
September 3rd, 2021 at 10:48 pm
Commented on: 210903

Scaled to 115lbs


5 rounds + 52 double unders

(edited)
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Troy Bruun
September 3rd, 2021 at 10:13 pm
Commented on: 210903

12min AMRAP: 7rds+49reps


2 PSN (105lbs) 8rds

4 PCL (105lbs) 8rds

60 DU’s 7rds+43


Great WOD!

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Joe Conradi
September 3rd, 2021 at 10:07 pm
Commented on: 210903

Scaled to:

3 3x45#DBs power snatch

4 2x0#DBs power clean

180 SUs


6 rounds (in 12m 30s)

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Nicole Deaver
September 3rd, 2021 at 9:09 pm
Commented on: 210903

7 Rds +3

55#, 60 SU

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Michael Newton
September 3rd, 2021 at 8:52 pm
Commented on: 210903

7rds + 2 + 4 + 56


95# bar, felt like death in first few rounds on snatches, then got easier. Should have warmed up better, rushed it today. Should have used 105 or 115. Also, did a low hang since I can’t drop the bar at home


did “air” singles (75/round). Rope wasn’t ready, but it did the trick. Would have died doing 60 dubs a round, even though I can

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Antonio Alves
September 3rd, 2021 at 8:48 pm
Commented on: 210903

Modified, using 2x 12,5 kg DB

--

Complete as many rounds as possible in 12 minutes of:

6+6 DB single arm power snatches (L/R)

6 DB double hand power cleans

60 jump and taps

SCORE: 6 rounds + 6+6 snatches

--

Completed round 7 in 13 minutes. Steady flow, felt good.

20 km bike ride in the morning

(edited)
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Braxton Glass
September 3rd, 2021 at 8:40 pm
Commented on: 210903

58 yo m 5’5” 150 lbs


25 burpees


70 min Jiu jitsu


30 pvc split snatches

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Brian Louchis
September 3rd, 2021 at 8:27 pm
Commented on: 210903

7+1

125 lbs

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Coastie Nick
September 3rd, 2021 at 7:13 pm
Commented on: 210903

Intermediate @ 125#: 6 rds + 2 reps

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Mike Andridge
September 3rd, 2021 at 5:51 pm
Commented on: 210903

Scaled to

12 min amrap

2 pwr snatch @ 95#

4 pwr cln @ 95#

60 plate step up to 45# plate (I may be done w/DU's due to achillies)

8 rnds plus 2/4/28 step ups

m/51/175

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Liz Rekas
September 3rd, 2021 at 5:35 pm
Commented on: 210903

7 rounds

barbell @55#

30 dubs


+2 rounds at the end with 15 air squat sub for jump rope when I peed myself


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Michael Arko
September 3rd, 2021 at 4:40 pm
Commented on: 210903

95lbs bar

20 DUs shy of 5 rds = 370 reps


Brand-new jump-rope today (WODNation on Amazon). Smooth, I really like it! But it's heavier than my old cable, and should be cut a bit shorter. I probably lost a full round due to tripping.

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Az Native
September 3rd, 2021 at 4:27 pm
Commented on: 210903

Mods at work. Used 105 for PS/PC. Just did 60 singles for DU.

8+2+4+45. Finished out 9th round in 12:17

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Charles Meyers
September 3rd, 2021 at 1:46 pm
Commented on: 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

95 lbs 5 rds

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James Gentile
September 3rd, 2021 at 1:41 pm
Commented on: 210903

Intermediate scale with weight, lowered the DU to 30 per round to keep it to about 90s per DU set.


4 rounds + 2 + 4 + 25 DU.


Finished round 5 and did a 6th for good measure. The weight was about right, don't think I could have done 135 but maybe. 155, no way. The DU are still a WIP...

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Randy Crooker
September 3rd, 2021 at 12:57 pm
Commented on: 210903

Scaled:

105lbs on the barbell

60 tuck jumps for double unders


6 rounds + 1 snatch

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Kevin Marshall
September 3rd, 2021 at 12:16 pm
Commented on: 210903

Scaled to 12 min AMRAP of:

2hang Power snatch at 95 lb

4 hang power clean at 95 lb

60 dubs

Got 7+4 hard scale bc back is still weird but im still here!

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Kris Sienkiewicz
September 3rd, 2021 at 11:54 am
Commented on: 210903

Rx 6 rounds +4

M/44/80kg

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Tom Cuff
September 3rd, 2021 at 9:59 am
Commented on: 210903

Scaled to 5 sandbag over the shoulder (100#) and 60 DU.


4 rounds plus 28 reps

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Stacey Thompkins
September 3rd, 2021 at 9:49 am
Commented on: 210903

M/46/6'2"/180#


Scaled to 95# the rest as rx'd

8 rounds

* nasal breathing only

(edited)
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Luis Beza
September 3rd, 2021 at 9:34 am
Commented on: 210903

AMRAP 9 min


1 Power snatch @40kg

3 Hang power cleans @40kg

35 Double unders


Score: ???

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QiHui Xing
September 3rd, 2021 at 9:24 am
Commented on: 210903

RX:5R+3.

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Chris Sinagoga
September 3rd, 2021 at 1:54 am
Commented on: 210903

Champions Club Scaling Notes


RANT

Don't tease me Minnesota!


WORKOUT THEMES

Jumping with heavy weight and then jumping with accuracy. Overhead, landing (squatting), core-to-extremity, and elasticity are also themes.


MAIN DECISION

Should PJ Fleck have called a timeout and chucked one up to that tall heaping mound of a TE at the end of the half or just have been satisfied with the 14-10 lead?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

8 [pick either cleans or snatches, not both]

1:00 double-under practice


CONSISTENCY SCALE

As is, double-unders and barbell stuff have to be unbroken for set to count. Extend time cap if needed.


INTENSITY SCALE

As is, sub 20 box jumps (touch-and-go with feet together) for double under


INJURY SCALE

Upper-body - AMRAP in 12 minutes of: 12 one-arm dumbbell snatch, 20 box jumps (touch-and-go)

Lower-body - this is one I wouldn't try and replicate; pick two movements you can do at full capacity for 12 minutes and go at it


MY STUFF

Major box-checking today. 115 on the bar, one-foot singles, alternating every 10 or so. Lost count of rounds.


GENERAL FEAR LEVEL: 6

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Steven Thunander
September 3rd, 2021 at 1:21 am
Commented on: 210903

Globo scale: if you do not have a barbell such as a hotel gym or Planet Fitness we have a few options. 1. 4 single arm power snatches alternating arms and 4 double hand power cleans 40/60 lb dumbbells, or increase to 6 and 6 on the reps if using 35/50lb dumbbells. 2. A single Kettlebell 35/50 lbs can also be used. If using a single dumbbell or kettlebell increase the cleans to 8 reps per round (4 each side). For double unders if you do not have a rope sub either 30 tuck jumps or 60 jump and taps per round


Equipmentless/bodyweight sub. AMRAP 12 4 knee jumps, 4 high squat jumps (or heavy object toss over shoulder), 60 double unders or sub.

(edited)
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Micah Leslie
September 4th, 2021 at 12:51 am

this is good stuff i wish i saw it before i did wod surgery

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Alfred Leutl
February 5th, 2021 at 10:02 am
Commented on: The Power Snatch

7.10

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christian griffith
March 21st, 2019 at 4:05 am
Commented on: The Power Clean

Not quite Coach B videos of Sage, but I guess these animes will do.

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