CFWUx2 10*45+1sn*2 burgener 10*95+1sn*2

17:26

7:21 Rx

7:58

8:21

No rower, so 15 SDHP per round. This WOD was tougher than I expected.

9:50

November 10th, 2021; forenoon

wu: bike, slips, pvc

skill: snatch drills, shoulder accessory

wod: 3 rnds

15 cal row

12 pow. snatch 40 kg

9 burpees

8:25

post: row, stretch

completed 11/7 after that day's WOD.

subs - 1.5 pood KB swings for rows, x15

8:12.

Was going to scale the snatch weight, but left alone and broke up into a few sets each round. Burpees always suck, even at just 9 per round.

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

Rx

8:20

Subbed 45# SDHP for rows: 7:40

6:31 Rx

M/28/6’1”/200lbs

M/35/6'/175#

8:12 Rx

Deo gratias

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

M/46/6'2"/180#

Scaled to 75# the rest as rx'd

8:22

9:32 s

45# snatch

knee has been bugging me a bit.

F/24/5’5/140

CrossFit AFK

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.)

7:33 Rx’d

7:55 - subbed power cleans

3rds for time:

25 SDHP with #15 DBs

12 power snatches @ #65 bar

9 burpees

13:33

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

Rx : 6’30

https://youtu.be/qaCFyznITCc

8:35 with assault bike

Male 49 y/o

12:02

rx

M/44/6’3”/215

7:37

Prev:

39y.o.: 7:56

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.

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

7:55

7:50 Rx

row 43”-45”/round

broke up snatches into 8-4 each round

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

11:55

42 / 6’0 / 190

9:28

1 min bike , 55#

Rx’d: 8:37

170622: 8:42

Woman’s Rx

3rds: 6:50

48m|5’11|241

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

11:15

46/M/5’9/205

RX 8’01

60/M/185

#65

9:25

Holy Cardio!

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!

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

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

6:23

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

Rx

R1 | 01:38 |

R2 | 02:06 | +28 s

R3 | 02:09 | +3 s

5:53 🥵

M/30s/225lbs

3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♂ 95 lb.

11:25

8:29

M 51/190/6’

subbed 24 sdhp with a #45 kettlebell.

6:50.

Subs:

cal row to 20 2x30#DBs SDHP

2x45#DBs hanging power snatches

9 burpees

6:30

9:37 RX

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!

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

7:04 RX

M/38/5'9"/195#

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

8:19 Rx'd

m/53/5'11"/200#

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

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

Subbed 15 SDHPs with snatch bar (65lbs)

8:24

RX:7'56''.

https://youtu.be/8LK2gMk0dsI

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!

Sub/scale

200m run for row

75lb power snatches

burpees Rx

7:31

6:58 Rx

35/m/215#/6ft

Intermediate Option:

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

15-cal. row

12 power snatches

9 burpees

♂ 75 lb.

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

7:48rx

Bei den Barbell Bros ist immer gut!

Mac

6’40” RX

Grip went on the last round.

37 y/o Male

190lbs

Intermediate 18:02.69

Scaled to 75# PS--esle as rx

11:46

m/51/170

compare to

11:27 with same scale

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.

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