CrossFit | 210920
Monday

210920

Workout of the Day

61

3 rounds for time of:

15-cal. row
12 power snatches
9 burpees

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170622.


Scaling:
This is a sprint. Reduce the reps and loading so you can move quickly and with minimal rest.

Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees

♀ 35 lb. ♂ 45 lb.

Comments on 210920

63 Comments

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Jeff Chalfant
October 11th, 2021 at 7:50 pm
Commented on: 210920

7:44 as rx’d. Compare to was 8:02 with 75lb muscle snatches...broke snatches into 7/5,

5/7, 4/4/4 and rowed at roughly 1400, 950, 850/hr respectively. Just tried to move through burpees, usually stepping the first 2-4 then speeding up each rep.

Tougher than I remember and I was breathing fire. I feel a Fran cough coming on!


180/42/176cm

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Mario Cruz
October 9th, 2021 at 12:01 pm
Commented on: 210920

Rx

8:20

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Morgan Greene
October 5th, 2021 at 12:14 pm
Commented on: 210920

Subbed 45# SDHP for rows: 7:40

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Brett Eckles
October 1st, 2021 at 10:36 am
Commented on: 210920

6:31 Rx


M/28/6’1”/200lbs

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Ralph Keeley
September 29th, 2021 at 1:54 am
Commented on: 210920

M/35/6'/175#


8:12 Rx


Deo gratias

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Leonel Manzilla
September 28th, 2021 at 9:09 pm
Commented on: 210920

Male 23y 175cm 83kg


No calories on my cheap rower so 1:30 each round (23.1)


12 p. S. 95lb,

1st 12 unbroken, 2nd 6 n 6, 3rd 8 n 4


9 bps


9:17 total

(edited)
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Stacey Thompkins
September 27th, 2021 at 4:02 pm
Commented on: 210920

M/46/6'2"/180#


Scaled to 75# the rest as rx'd

8:22

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Courtney Guthrie
September 25th, 2021 at 8:39 pm
Commented on: 210920

9:32 s

45# snatch

knee has been bugging me a bit.


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
September 24th, 2021 at 11:37 pm
Commented on: 210920

M/25/5'8"/155lb

CrossFit AFK


7:38 - Rx

(Rowed above 1200 cal/hr on 1st row, then above 1100 on the 2nd, and bounced between above 1100 and 1000 on the last row. Paced the burpees very slow but smooth, enough to barely recover and not stop. Went for all unbroken snatches and the last 4 or so of each set was pushing it, especially grip wise.)

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Dan Kremer
September 23rd, 2021 at 9:32 pm
Commented on: 210920

7:33 Rx’d

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John Clarke
September 23rd, 2021 at 1:38 pm
Commented on: 210920

7:55 - subbed power cleans

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Fabian Delaflor
September 22nd, 2021 at 9:15 pm
Commented on: 210920

3rds for time:

25 SDHP with #15 DBs

12 power snatches @ #65 bar

9 burpees

13:33

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Phill Kiddoo
September 22nd, 2021 at 8:43 pm
Commented on: 210920

7:47 with assault bike (aka Satan's Tricycle).

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Damien Leroux
September 22nd, 2021 at 8:28 pm
Commented on: 210920
(edited)
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Jake Kiddoo
September 22nd, 2021 at 3:01 am
Commented on: 210920

8:35 with assault bike

(edited)
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kevin robinson
September 21st, 2021 at 11:26 pm
Commented on: 210920

Male 49 y/o


12:02


rx

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Benjamin Schill
September 21st, 2021 at 10:27 pm
Commented on: 210920

M/44/6’3”/215

7:37

Prev:

39y.o.: 7:56

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Antonio Alves
September 21st, 2021 at 8:33 pm
Commented on: 210920

Modified, w/ 13,5 kg DB

--

3 rounds for time of:

15 DB SDLHP

24 DB single-arm power snatches, alternating arms every 6 reps

9 burpees 

SCORE: 13' 49''

--

Not exactly a sprint, but got it done.

5 km run during lunchtime.

(edited)
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Chris Meldrum
September 21st, 2021 at 6:32 pm
Commented on: 210920

As rx'd, 6:31 (PR).


PR today was mostly mental toughness. Tried to really minimize non-productive transitions. It's okay to rest, but make sure it is purposeful; don't just bend over between movements. Snatches were 12 / 8-4 / 8-4. Legs started really burning during round 2 snatches. On burpees, tried to be more explosive on the push-up to save back and legs a bit. Got right back on the rower after burpees, even if I had to row more slowly to start. Definitely used the row to recover. Did after Wendler heavy deads.


48m/5'10"/180

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Myles Lance
September 21st, 2021 at 4:05 pm
Commented on: 210920

7:55

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Erik Dresner
September 21st, 2021 at 3:37 pm
Commented on: 210920

7:50 Rx


row 43”-45”/round

broke up snatches into 8-4 each round

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Dan Morris
September 21st, 2021 at 3:05 pm
Commented on: 210920

Broke up snatches 8/4 each round. As RX’d:


11:55


42 / 6’0 / 190

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Nicole Deaver
September 21st, 2021 at 11:25 am
Commented on: 210920

9:28

1 min bike , 55#

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Coastie Nick
September 21st, 2021 at 2:53 am
Commented on: 210920

Rx’d: 8:37


170622: 8:42

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Troy Bruun
September 21st, 2021 at 1:55 am
Commented on: 210920

Woman’s Rx

3rds: 6:50


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Michael Breeden
September 21st, 2021 at 1:49 am
Commented on: 210920

48m|5’11|241


Did assault bike calories instead of row and used 75# for snatch


11:15

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Guy Dufour
September 21st, 2021 at 12:24 am
Commented on: 210920

46/M/5’9/205


RX 8’01

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Michael Witous
September 21st, 2021 at 12:18 am
Commented on: 210920

60/M/185

#65

9:25

Holy Cardio!

(edited)
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Michael O'Keeffe
September 20th, 2021 at 11:06 pm
Commented on: 210920

7:56 rx


Great wod! Happy to squeeze this in at the end of the day. Just starting was a win today,


Nicely done athletes!

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Christian Simpson
September 20th, 2021 at 10:39 pm
Commented on: 210920

Sc to 85#...9:25 (2:48/3:27/3:10)

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Antonio Alves
September 20th, 2021 at 10:39 pm
Commented on: Workout Tips

Great video, great tips 👍 looking forward to hitting this one tomorrow. Thanks

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Brian Louchis
September 20th, 2021 at 9:52 pm
Commented on: 210920

6:23

1:00 bike, double dumbbell p. snatch 35's

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Sam K
September 20th, 2021 at 9:25 pm
Commented on: 210920

Rx

R1 | 01:38 |

R2 | 02:06 | +28 s

R3 | 02:09 | +3 s


5:53 🥵


M/30s/225lbs

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Chris Meldrum
September 21st, 2021 at 6:41 pm

smokin

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Christopher Voght
September 20th, 2021 at 9:21 pm
Commented on: 210920

3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♂ 95 lb.

11:25

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Steve Day
September 20th, 2021 at 9:12 pm
Commented on: 210920

8:29

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Mike Munsee
September 20th, 2021 at 8:15 pm
Commented on: 210920

M 51/190/6’

subbed 24 sdhp with a #45 kettlebell.

6:50.

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Joe Conradi
September 20th, 2021 at 6:27 pm
Commented on: 210920

Subs:

cal row to 20 2x30#DBs SDHP

2x45#DBs hanging power snatches

9 burpees


6:30

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Tyler Crissinger
September 20th, 2021 at 6:13 pm
Commented on: 210920

9:37 RX

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Az Native
September 20th, 2021 at 5:53 pm
Commented on: 210920

8:47. At home no rower so subbed 15 sumo’s at 75lb. Used 75 for PS. Last time rx’d was 9:30. Gasser!

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Michael Newton
September 20th, 2021 at 5:32 pm
Commented on: 210920

6:04


75# hang power snatches (can’t go to ground with sleeping household)


this got rough in round 2


average pacing on rower: 1350, 1200, 1100 cals/hr

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Christopher Parker
September 20th, 2021 at 4:30 pm
Commented on: 210920

7:04 RX

M/38/5'9"/195#

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Cory Kestel
September 20th, 2021 at 4:15 pm
Commented on: 210920

Scaled to women’s weight of 65# snatches. 10:20

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Charlie Pokorny
September 20th, 2021 at 4:13 pm
Commented on: 210920

8:19 Rx'd

m/53/5'11"/200#

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Felipe Camargo de Freitas
September 20th, 2021 at 3:37 pm
Commented on: 210920

General Warm Up


Tabata:


Half Burpee

Back Extension


Specific Warm Up


E2MOM 6`


3 Sumo DeadLift

3 Upright Row

2 SDHP


then


E2MOM 6`


3 Snatch DeadLift

3 Snatch High Pull

2 Power Snatch

1 Power Balance


WOD


6` For Time


15 Cal Row

12 Power Snatch 44kg

9 Burpees

15 Cal Row

9 Power Snatch 44kg

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Jim Rix
September 20th, 2021 at 3:12 pm
Commented on: 210920

Scaled to 75# ps

11:42

For those running or without a rower, 15 cals took me about 55 seconds of pretty hard effort. For someone taller or stronger, probably 45-50 sec. Hope that helps for scaling/subbing.


170622: 10:55 with 80#


what enthusiasm in the WOD tips video!


58/5’8”/154

(edited)
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Michael Arko
September 20th, 2021 at 2:00 pm
Commented on: 210920

Subbed 15 SDHPs with snatch bar (65lbs)

8:24

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QiHui Xing
September 20th, 2021 at 1:24 pm
Commented on: 210920
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Jonathan Elmore
September 20th, 2021 at 1:07 pm
Commented on: 210920

9:41 Very disappointed with time. But not with my effort! Felt like I was going to hit the 7:00s easy. Oh well the stimulus was the point and I got that! Good Luck!

(edited)
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Randy Crooker
September 20th, 2021 at 1:06 pm
Commented on: 210920

Sub/scale

200m run for row

75lb power snatches

burpees Rx


7:31

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Dustin Williams
September 20th, 2021 at 12:58 pm
Commented on: 210920

6:58 Rx


35/m/215#/6ft

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Charles Meyers
September 20th, 2021 at 12:29 pm
Commented on: 210920

Intermediate Option:

3 rounds for time of: 11:13 lung burner!

15-cal. row

12 power snatches

9 burpees

♂ 75 lb.

(edited)
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Mickael Castell
September 20th, 2021 at 12:03 pm
Commented on: 210920

I usually don't post my scores but today is a special day ! So glad to hear Denise introducing this WOD. dropped my minimal electro for some ACDC as a tribute ;)


No rowing machine available so :

15 SDLHP 40Kg

12 Power Snatches 40Kg

9 Burpees


13:30

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Matthew Moran
September 20th, 2021 at 12:00 pm
Commented on: 210920

7:48rx

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marcus mcclain
September 20th, 2021 at 11:51 am
Commented on: Course Photos | Sept. 13-19, 2021

Bei den Barbell Bros ist immer gut!

Mac

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Chris Schenk
September 20th, 2021 at 11:25 am
Commented on: 210920

6’40” RX

Grip went on the last round.

37 y/o Male

190lbs

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Jonathan Elmore
September 20th, 2021 at 12:38 pm

Nice!

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Jim Rix
September 20th, 2021 at 3:13 pm

That’s moving out fast! Well done.

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Jeffery Powell
September 20th, 2021 at 10:57 am
Commented on: 210920

Intermediate 18:02.69

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Mike Andridge
September 20th, 2021 at 10:41 am
Commented on: 210920

Scaled to 75# PS--esle as rx

11:46

m/51/170

compare to

11:27 with same scale

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Steven Thunander
September 20th, 2021 at 1:54 am
Commented on: 210920

Globo scale: if you do not have a rower either sub 200m run, 12 cal assault/echo bike, 60 double unders (if proficient), or 10 dumbbells sumo deadlift high pulls and 10 dumbbell thrusters 15/20 lb (last resort). For barbell power snatches 18 alternating dumbbell snatches 35/50 lbs can be subbed. Burpees as rxed.


Bodyweight/ equipmentless sub run or double unders for row, jump to a box or stable platform or perform high squat jumps for the snatches, and burpees as RXed.

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Chris Sinagoga
September 20th, 2021 at 1:25 am
Commented on: 210920

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration, high output. Combination of movements that 1) are general movement patterns with large ROM and 2) doesn't really have a local muscular fatigue effect on the other movements. Jumping with light weight, more jumping, changing orientation, and skill (core-to-extremity) are also themes here.


MAIN DECISION

Do I have the right technique to make an high intensity possible for these movements?


TECHNIQUE SCALE

8 rounds as listed, lighted up weight even more on snatches, feet together on burpees, lose the timer


CONSISTENCY SCALE

Mush everything together into 1 round: 45-cal row, 36 (math?) power snatches, 27 burpees


INTENSITY SCALE

If you don't have the right technique/capacity for making the listed one a short burner, then you might get a better intensity dose out of the Consistency Scale.


INJURY SCALE

Upper-body - 4 rounds for time of: run 400 meters, 20 dumbbell snatches

Lower-body - 3 rounds of: 30 strict knees to elbows, 30 push-ups


MY STUFF

8:03, subbed 400m run for the row - not sure how long 15 calories would take. Pansied out on the running part, otherwise would have been well under 8. Not too proud of my effort.


GENERAL FEAR LEVEL: 8, maybe 9

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Chris Meldrum
September 21st, 2021 at 6:32 pm

Yeah 15 cals is more like a 200m run. Good stuff tho.

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