With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.
Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.
Beginner Option:
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
Comments on 211102
60 Comments
CFWUx2 10*45dl*2 10*95*2 10*135*2 burgener
Sn 121
Cl 168
DL 256
Didn't use a clock but time between reps was comfortable but pretty short.
225
275
405
January 8th, 2022 (three days rest); afternoon
wu: slihps, pvc
skill: oly drills
wod: emom (RX)*
1 rep + 5 kg each rnd;
pow. snatch 65 (new personal best (npb))
pow. clean 90 (npb)
dl 145 (npb)
post: back + shoulder accessory, stretch, bike
* 6th rx in 124 main page wods (plus most heavy days).
135 snatch
205 clean
415 dl
Was sick for a week, but came back to a really fun workout! Nice
Snatch: 155#
Clean: 215#
Deadlift: 315#
M/31/150#/5'7"
SN: 155
CLN: 215
DL: 375
Started at 75lbs. and made 30lb jumps on deadlift when I failed my clean at 245
Snatch: 175lbs. (Didn’t attempt 185)
Clean: 235lbs.
deadlift: 455lbs. (Didn’t attempt heavier)
180/42/176cm
Snatch 175 Lbs
Clean 205 Lbs
Deadlift 345 Lbs
Snatch: 145lbs
Clean: 235lbs
Deadlift: 365lbs
Male 23y 175cm 84kg RX
2 PR ALERT
Snatch 175lb
Clean 245lb PR
Deadlift 465lb PR
Got to admit I missed 1 or 2 min on the cleans and 2 or 3 on the deadlifts changing plates, no more 5lb-10lb plates bc garage gym
M/47/180/5’7”
snatch 135
clean 175
deadlift 305
M/26/5'8"/155lb
CrossFit AFK
115lb-195lb-385lb-Rx (Deadlift got to be so much volume after a while, but much stronger than last time. Snatch and clean were significantly weaker than last time.)
M/35/6'/175#
Snatch: 185
Clean: 255
Deadlift: 365
Deo gratias
Snatch/95KG V
Clean/105kg V
Deadlift/160kg V
https://youtu.be/RR2dKC6cc6M
Globo scale: sorry for the delay in posting. Still putting it here for those who need it and archive purposes. If at a well equipped globo with a platform and bumpers go as Rxed. If you only have iron plates consider doing the hang variations of the exercises up to a heavy single, then moving on. Otherwise if Olympic lifting is banned consider doing shoulder press to front squat to deadlift (give yourself time to move the bar onto the ground from the rack). If all you have are dumbbells practice single arm squat snatches with the dumbbells for 10-15 minutes, then do a "death by" for the cleans and deadlifts with 35/50lb dumbbells after working on db squat snatches.
Busy gym: see above. Hog a platform or rack and get it done. Or do the dumbbell option today.
Bodyweight sub: spend 10 minutes working on handstand holds or walks, then 10 minutes on knee jumps and pistols (or scale) and finish with some hard sprints, hills preferred.
snatch 65 > 135
clean> 135> 225
DL 225 > 405
Snatch - 125# (135 gets in my head)
clean -195#
deadlift (no go this time)
both power. No dropping the bar at home 🤷🏻♂️
105/snatch, 135/clean & 185/DL (low back tightness)
Compare to: 125/snatch, 175/clean & 275/DL (stopped DL early due to low back tightness)
Still working my way back toward heavy lifts, especially the oly lifts.
Snatch - 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 kg
Clean - 65, 70, 75, 80 kg
Deadlift - 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140 kg
Power for snatch and clean.
Snatch: 45-55-65-75-80-95-105-115-125-135-145 (f-PR)
Clean: 145-155-165-170-185-195-205-215-225 (f)
Deadlift: 225-235-245-255-260-275-285-295-305-310-310x5-310x5
Max load at home gym is 305. Also don't have the combo to not jump 15lbs at some point of every sequence. Fun workout. Tried 225 power clean again at the end but wasn't having it today.
Beginner Option:
Snatch 175
Clean 215
Deadlift 305
Fun one… RX
Snatch capped at 145
clean disappointingly capped at 205
deadlift capped at 295
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Short duration and heavy weight, with not-a-full rest between efforts. Jumping with weight, overhead position, squatting with an emphasis on the push and midline stability are also themes.
MAIN DECISION
Is my technique good enough to 1) do 3 movements with weight and 2) put the urgency of a time cap to them?
TECHNIQUE SCALE
Pick one movement and do a max effort format, just don't allow a full recovery between sets
CONSISTENCY SCALE
Same format as listed, but do 5 reps per set, move up in weight by feel, not every set
INTENSITY SCALE
Isabel. Rest a long time. Then Grace.
INJURY SCALE
Upper-body - 3 5-minute rounds of: 15 hip extensions, 10 box jumps. Rest 2 minutes between
Lower-body - 3 5-minute rounds of: 15 hip extensions, 5 handstand push-ups
MY STUFF
Wasn't feeling it today. Did sets of 5 snatches at 75 lbs. between cleaning stuff, then did 30 power snatches at 95 lbs.
GENERAL FEAR LEVEL: 4
Snatch: 125#
Clean: 195#
DL: 425#
150311:
Snatch: 105#
Clean: 165#
DL: 335#
Snatch - #165
Clean - #255
Deadlift - #330
45-65 snatch
75-135 clean & jerk
145-265 deadlift
38:00
Snatch:95KG.
Clean:115KG.
Deadlift:175KG.
https://youtu.be/sxHlk0aBCl0
Test
RX 34mins
snatch 175#
clean 225#
deadlift 345#
rxd
S 155#
C 215#
DL 375#
With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments
snatch 45-55-65-75-85-95-105-115
clean full 135-145-155-165-175-185-195
deadlift 205-215-225-235-246-255-265-275-285-295-305-315-325-335-345-355
SN: 145lbs
CL: 205lbs
DL: 345lbs full grip
~ Snatch - 125 lbs max | Clean - 145 lbs max | deadlift - 300 lbs ~
Mean workout fo sho! Thx for the muscle maker!
Men 50 -54
Snatch - 145#
Clean - 185#
Deadlift - 315#
30 min
snatch thru 145
clean thru 205
deadlift thru 325
Modified, using 2x 9,5 kg DB:
--
5 AMRAP sets of single-arm DB squat snatches in 1'
1' rest between sets
SCORE: 9 (L) / 10 ( R) / 9 (L) / 11(R) / 11 (5+6)
1' rest
5 AMRAP sets of DB squat cleans in 1'
1' rest between sets
SCORE: 10 / 11 / 12 / 12 / 11
1' rest
5 AMRAP sets of single-leg DB deadlifts in 1'
1' rest between sets
SCORE: 14 (L) / 14 ( R) / 16 (L) / 13 (R) / 16 (7+9)
--
22 km bike ride in the morning
Not as good as I would have hoped:
Rx:
175, 255, 435lbs
M/30s/225lbs
115,175,285. At home, tired today. Last was 135,195,315.
Snatch 175 - Clean 235 - Deadlift 445
150311 was 145/195/345
m/53/5'11"/192#
beginner version:
Snatch: 45 (5x)-65-75-85-95(PR)
Clean: 95-05-115-125-135 (tied PR)
Deadlift: 155-175-195-215-255(F)-245(tied PR)
Rest was about 1 to 1:30 minutes
225 (PR) -285-415
ran out of weight, wasn’t mad about it.
great workout!
M/50/5'9"/160
115# snatch
155# clean
245# dead lift
Didn't go to 1rm, switched when I wasn't _sure_ I could do the weight
Sn 125#/cln 185#/dL 325#
Snatch: 135
clean: 185
deadlift: 345
58yo m 5’5” 150lbs
65/105/255lbs
Snatch (full squat) - 105#
Clean (full squat) - 185#
Deadlift - 335#
30 minute time cap on myself.
loved this one…Snatch needs work balancing the hole. Should have gotten 115# just out of balance
135#
185#
265#
m/51/175
Beginner option
Snatch: 65, 85, 95, 105, 115
Clean: 115, 125, 135, 140, 145
Deadlift: 145, 155, 165, 175, 185
Snatches: 45 ... 105
Cleans: 115 ... 145
Deadlifts: 155 ... 285
Snatches were not very good, cleans probably worse. I did not like this format because it was hard to develop consistency.
Snatch 115lbs
Clean 175lbs
Deadlift 305lbs
snatch 185
clean 225
deadlift (ran out of weight at 305, so I started adding reps) 5x305
Pwr snatch
135#--Tied pr -
full disclosure, I failed at 135 by sooo little, I attemted again at the top of the minute and got it:)
so wod not as rx, but my garage gym, my rules:)
Pwr Cln
185#
DL
265#
m/51/175
Happy with snatch/pc for being 6 yrs later, but my level of caring about heavy DL's is decreasing (blasphemy right??!!?)
compare to in 2015
ps 135# 5# pr
pc 195# 5# pr
dl 295# 10# less than pr