CrossFit | 211015
Friday

211015

Workout of the Day

39

Snatch 1-1-1-1-1-1-1 reps

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Compare to 191208.


Scaling:
Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:
Snatch 3-3-2-2-2-1-1 reps

Comments on 211015

39 Comments

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Sebastian Wieczorek
December 16th, 2021 at 9:22 am
Commented on: 211015

December 13th, 2021 (one day rest after the last wod); morning


wu: bike, slihps

skill: snatch drills focus on speed


wod: power snatch

7x1

60-60-62,5-62,5-62,5-60-60 kg


post: shoulder accessory, bike

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Jeff Chalfant
November 5th, 2021 at 9:55 pm
Commented on: 211015

125-135-145-155-165-170-175-175 -PR!


Warmed up squat snatch. Powered them until I couldn’t and naturally received 170 and above in a squat! Upper body is smoked and external rotators tightened up toward the end...I wonder what I could do fresh?!


180/42/176cm

(edited)
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James Tucker
October 26th, 2021 at 2:23 am
Commented on: 211015

85, 95,105,115,125,135,145,155,165lbs


Failed at 175lbs, attempted 3 times


M/31/145lbs/5'7"

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Leonel Manzilla
October 24th, 2021 at 9:30 pm
Commented on: 211015

I really tried that 195lb snatch but it won't come out, lack of upper body strength!


Male 23y 175cm 84kg


145

155

165

175

185

185

185


Going to do more over head squats with 165 or 185lb

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Dan Morris
October 21st, 2021 at 4:39 pm
Commented on: 211015

135-145-155-165 then failed 4x at 175 before getting 3 singles


42 / 6’0 / 190

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Ralph Keeley
October 19th, 2021 at 3:48 am
Commented on: 211015

M/35/6'/175#


175/180/185/185/180/175/170


Deo gratias

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Jeffrey Howard
October 18th, 2021 at 11:01 pm
Commented on: 211015

M/25/5'8"/155lb

CrossFit AFK


135lb-135lb-140lb-145miss-145miss-135miss-135miss. (Pretty upset with today's performance. Pulled plenty high enough but just not having the confidence to go under or catch. This is something I had no issue with in the past but after training for so long in a basement where I can't afford a drop, I have gotten shy towards getting under heavy loads for snatches because I can't really dump the weight. Still trying to get rid of this habit.)


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Christian Simpson
October 18th, 2021 at 10:47 pm
Commented on: 211015

12/08/19: up to 100#*3

Today: power & sq sn 3x65#/75/85/95, then X1 @ 105/115/120f

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Coastie Nick
October 18th, 2021 at 8:09 pm
Commented on: 211015

Squat snatches:

65-70-75-85-95-105-115(PR)

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Morgan Greene
October 18th, 2021 at 2:03 pm
Commented on: 211015

125-130-135-140-145-150(f)-150

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Ruiqin Huang
October 18th, 2021 at 7:32 am
Commented on: 211015

60-65-70-75(FAILED)-75-80(FAILED)-80 KG

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Damien Leroux
October 17th, 2021 at 6:38 pm
Commented on: 211015

1/75kg v

1/80kg v

1/85KG v

1/90KG v

1/95KG x

1/95KG x

1/85KG v


https://youtu.be/6-G4f745UWM

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James Gentile
October 17th, 2021 at 2:19 am
Commented on: 211015

95-105-115-115-115-120-125


The second round of 115lbs was more of a power snatch, but the rest were squats. Still a scary motion for me but felt good to practice.

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Nicole Deaver
October 16th, 2021 at 11:18 am
Commented on: 211015

5-45/5-55/3-65

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Richard Ramirez
October 15th, 2021 at 11:56 pm
Commented on: 211015

3 - 95 lbs | 3 - 100 lbs | 2 - 105 lbs| 2 - 110 lbs | 2 - 115 lbs | 1 - 120 lbs | 1 - 120 lbs


120 lbs was 💯 effort.


Great workout after a week of college tours with the kiddos, thx for the workout!

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Antonio Alves
October 15th, 2021 at 8:52 pm
Commented on: 211015

Followed Nuno's tip and did power snatches and overhead squats with a 20 kg bar, but increased the reps, like so:

--

7 sets of (7 power snatches + 7 OHS ) / 90'' rest between sets

--

I'm a real newbie at weightlifting, but today I think I did a solid practice session, finally beginning to chain together all those pulls and moves... Nice 💪

10 km run in the very early morning. Pretty intense week 👍

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Steve Day
October 15th, 2021 at 8:30 pm
Commented on: 211015

SLIPS

125, 135,145,155f, 145,155,165f, 145 lbs

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Mike Andridge
October 15th, 2021 at 8:25 pm
Commented on: 211015

5x1

95#

95#

105#

105 F

95#

UGH.

m/51/175

I can tell it's been a minute for me since I've

done squat snatches

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Joe Conradi
October 15th, 2021 at 8:19 pm
Commented on: 211015

Subbed to 7 rounds of:


7 2x45#DBs curls

10 2x45#DBs Arnold press

7 2x70#Dbs deadlifts

6 2x45#DBs snatch

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Brian Louchis
October 15th, 2021 at 7:08 pm
Commented on: 211015

115-135-145-155-165x-175x-175

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David Dufrene
October 15th, 2021 at 6:39 pm
Commented on: 211015

60 - 65 - 70 - 75 - fail 80 - fail 80 - 75 kgs

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Charlie Pokorny
October 15th, 2021 at 4:33 pm
Commented on: 211015

150 - 150 - 155 - 155 - 160 - 160 - 165 - 165

Feeling a bit beat up

m/53/5'11"/196#

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Jim Rix
October 15th, 2021 at 4:12 pm
Commented on: 211015

Filthy Fifty: 

box jumps

pull-ups

kb swings (1 pood)

walking lunges

knees-elbows

push press (45#)

hip extensions

wall balls (20#)

burpees

jump and tucks

35:55


59/5'8"/152


10/13/2019:  29:40

10/14/2018:  31:08

10/15/2017: 33:18

10/15/2016:  30:32

10/15/2015:  30:20

10/15/2014:  30:27 w/ ring rows vice pull-ups and squats vice jump & tucks

10/15/2013: 32:02, Filthy 51

10/15/2012: 27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball

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Steve Day
October 15th, 2021 at 8:34 pm

Filthy 50 is your bday wod right Jim?

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Stacey Thompkins
October 15th, 2021 at 8:54 pm

Happy Birthday to you Jim...a KB cluster is a squat clean thruster with 2 bells

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Charlie Pokorny
October 16th, 2021 at 12:21 am

Happy birthday Jim!

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Braxton Glass
October 15th, 2021 at 2:50 pm
Commented on: 211015

M/58yo/5’5”/148lbs


20-20-20-20-20-20-20

(edited)
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Stacey Thompkins
October 15th, 2021 at 2:39 pm
Commented on: 211015

M/47/6'2"/175#


Sub'd in b-day wod

For time

47 squats

47 DxKB Clusters 35#

47 burpees

11:32...last year same wid except 46 reps each in 11:57

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Jim Rix
October 15th, 2021 at 4:14 pm

Happy birthday Stacey! Oct 15th is a good day! Congratulations on showing improvement, even w/ an extra rep + your continuing recovery.

Whats a KB cluster?

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Charlie Pokorny
October 15th, 2021 at 4:34 pm

Nice work and happy birthday!

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Stacey Thompkins
October 15th, 2021 at 5:56 pm


(edited)
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Stacey Thompkins
October 15th, 2021 at 5:58 pm

Nice work Charlie I bet you're beat up after that great effort yesterday!

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Mike Andridge
October 15th, 2021 at 6:46 pm

HBD Stacey!

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Steve Day
October 15th, 2021 at 8:34 pm

HBD Stacey & Jim!

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Michael Arko
October 15th, 2021 at 1:15 pm
Commented on: 211015

Hang squat snatch, beginner structure, pounds


3x 45 - 55

2x 60 - 65 - 70

1x 75 - 80


I'm not getting that transition from shrug to squat when I start from ground. So I started from hang with light bars. Any advice?

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Charles Meyers
October 15th, 2021 at 12:30 pm
Commented on: 211015

Snatch 1-1-1-1-1-1-1 reps

55-65-70-75-80-85-87.5-100

(edited)
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QiHui Xing
October 15th, 2021 at 3:33 am
Commented on: 211015

65-70-75-80-85-90-95KG.

https://youtu.be/A_JwJ0OlGVw

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Steven Thunander
October 15th, 2021 at 1:59 am
Commented on: 211015

Globo scale: If you have bumpers and a bar go ahead and do this as rxed. If you only have regular plates, you can either do sets across of heavy, but controllable singles or select the dumbbell squat snatch option below. If you only have dumbbells today work up to a heavy dumbbell squat snatch with good form on each side. Be warned, a dumbbell squat snatch is difficult, so start light and work technique before going up in weight, and don't sacrifice form. After you finish this (whatever version), I recommend spending some time working on skills that need work, and mobility/stretching.


Busy gym: this shouldn't be much of a problem today. You may need to do the sets on the two minutes if using a busy platform or rack. Or perform the dumbbell option.


Equipmentless/ bodyweight sub: If available throw some heavy objects over the shoulder. Otherwise do some knee jumps, squat jumps, and reverse burpees. Kick to a handstand if no wall is available.

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Chris Sinagoga
October 15th, 2021 at 1:04 am
Commented on: 211015

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Jumping with really heavy weight, extra emphasis on flexibility (overhead and squat archetypes)


MAIN DECISION

Preserve the full ROM and lighten the weight or preserve the heavy-ness of the stimulus and do power snatch?


TECHNIQUE SCALE

Same format, more reps, light weight, full squat


CONSISTENCY SCALE

Practice heavy snatch-grip deadlifts and heavy OHS for 30 minutes.


INTENSITY SCALE

Do a short set of burpees or sprint before each snatch set.


INJURY SCALE

Upper-body - Intensity scale, sub heavy one-arm dumbbell snatch and add reps accordingly

Lower-body - AMRAP in 5 minutes of: 20 hip extensions, 10 handstand push-ups. rest 5 minutes and repeat a few times


MY STUFF

Did sets of 125 lbs. with a long hold at the bottom.


GENERAL FEAR LEVEL: 3

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