CrossFit | 211119
Friday

211119

Workout of the Day

45

10 rounds for time of:

1 power snatch
3 overhead squats

♀ 125 lb. ♂ 185 lb.

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Compare 180225.


Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats

♀ 95 lb. ♂ 135 lb.

Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats

♀ 35 lb. ♂ 45 lb.

Coach’s Cut With Chuck Carswell

6

Chuck Carswell (CF-L4) is a master coach, and this is never more evident than when you walk the floor with him while he is coaching. In this video, Chuck comments as he observes Santiago Callejas (CF-L3) teaching the press to a group of students. While the end result is a group of individuals who understand the basics of the press, the components involved in getting there are numerous and nuanced.

WatchCoach’s Cut With Chuck Carswell

Comments on 211119

51 Comments

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Leonel Manzilla
December 3rd, 2021 at 4:08 am
Commented on: 211119

Male Scaled to 175lb (snatch pr 185lb)


175cm 84kg 23y


15:07


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James Gentile
November 29th, 2021 at 11:28 am
Commented on: 211119

Completed 11/29. Scaled to 95lbs.


7:12


Missed the last rep, had to go for one more snatch and squat. Not too strong on either movement.

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Jeffrey Howard
November 23rd, 2021 at 11:50 pm
Commented on: 211119

M/26/5'8"/155lb

CrossFit AFK


4:42 - Sc (135lb, got pretty tough at round 7)

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Damien Leroux
November 23rd, 2021 at 8:03 pm
Commented on: 211119
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Chris Eickelmann
November 22nd, 2021 at 9:54 pm
Commented on: 211119

M/38/72.5"/165#


5:17


75#

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Kyungtaek Kang
November 21st, 2021 at 11:54 pm
Commented on: 211119

☆CFHIM 14:46

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Ralph Keeley
November 21st, 2021 at 11:41 pm
Commented on: 211119

M/35/6'/175#


6:42 at 145 lbs.


Deo gratias

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Lincoln Kerger
November 21st, 2021 at 10:52 am
Commented on: 211119

Didn't keep track of rounds, or reps much, but focused on technique and testing my capacity for doing both movements. I managed to get up to 65# power snatch with minimal discomfort, and high hang power snatch felt even better. OHS could have been higher. One step at a time toward recovery.

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Brian Louchis
November 21st, 2021 at 5:15 am
Commented on: 211119

6:27

135 lbs

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Mike Scott
November 21st, 2021 at 1:20 am
Commented on: 211119

11:24 @ 115# but only 6 rds. Started getting sloppy with form and didn’t want to risk it. Should’ve gone with 95# instead.

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Antonio Alves
November 20th, 2021 at 11:05 pm
Commented on: 211119

Modified, using one 12,5 kg DB

--

10 rounds for time, alternating sides, of:

2 single-arm power snatches

5 single-arm overhead squats

SCORE: 8' 56''

--

Did quite a few more sets of OHS variations, as this is a movement I really enjoy.

Did this today, after a 6 km run. Yesterday was just 20 km biking, no time for more.

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Coastie Nick
November 20th, 2021 at 3:42 pm
Commented on: 211119

Scaled to 95#- 6:53

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John Clarke
November 20th, 2021 at 1:36 pm
Commented on: 211119

Power clean

Front squats


4:18, 115lbs

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Ruiqin Huang
November 20th, 2021 at 3:19 am
Commented on: 211119

Intermediate

6:20

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Phill Kiddoo
November 20th, 2021 at 2:25 am
Commented on: 211119

6:54 with 135#

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Matthew Moran
November 20th, 2021 at 12:53 am
Commented on: 211119

10 rounds

3 double db power snatch

6 db front squat

  • 6:27 w 40-lb dbs
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Thomas Aug
November 20th, 2021 at 12:33 am
Commented on: 211119

10 rounds

2 one arm dumbbell snatch w/ 65 lb (same arm)

3 squats with feet together and bar high on neck @ 185 lbs

11:05

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Fabian Delaflor
November 19th, 2021 at 11:03 pm
Commented on: 211119

10 rds for time:

1 power snatch

3 overhead squats

#75

8:23


then

(bench press #75 (12x) and (10x) knee push ups super set) 5x

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Sam K
November 19th, 2021 at 10:30 pm
Commented on: 211119

Tried to start at 185lb but couldn't safely OH squat. Even at the lower weight, getting full depth is a mobility challenge


10 rounds: power snatch & 3xOH squats @155lbs


9:26lbs


M/30s/225lbs

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Joe Conradi
November 19th, 2021 at 9:02 pm
Commented on: 211119

Scaled to 10 rounds of:


2 power snatch, 3 OHS with single 70#DB


3:12

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Romahn Graham
November 19th, 2021 at 8:45 pm
Commented on: 211119

Beginner RX 8:26

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Steve Day
November 19th, 2021 at 8:05 pm
Commented on: 211119

125lbs


3:59

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Michael Garweg
November 19th, 2021 at 7:35 pm
Commented on: 211119

M/50/5'58"/139#


Beginner Option (55#), focused on improving shoulder mobility

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David Whiteman
November 19th, 2021 at 4:57 pm
Commented on: 211119

M48 - 5'7" - 170#


Scaled to 95# 9:20.....attacked it like a 10EMOM and focus on form

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Christian Simpson
November 19th, 2021 at 4:46 pm
Commented on: 211119

Sc to 110#, 11:03. Missed last ohs on rounds 4&7 which killed my time.

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Jim Rix
November 19th, 2021 at 4:18 pm
Commented on: 211119

5:20 with 85#.

95# is my PS 1RM.


180225: 8:05


59/5’8”/156

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Mike Andridge
November 19th, 2021 at 5:21 pm

Nice improvement Jim!

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Aaron Lengel
November 19th, 2021 at 4:07 pm
Commented on: 211119

“Joe”

10 Thrusters 95#

10 Bar facing burpees

10 Pull-ups

57 Double unders

(10 rounds)


Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.


"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.

It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012

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Jim Rix
November 19th, 2021 at 4:24 pm

Aaron, a heartfelt sadness for you and your family on this painful anniversary. I wish hq would acknowledge this as a named WOD.

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Braxton Glass
November 19th, 2021 at 3:34 pm
Commented on: 211119

58 yo m 5’5” 150lbs


10 rounds for time of:

1 power snatch

3 overhead squats

35 lbs


4:27

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Jonathan Elmore
November 19th, 2021 at 3:02 pm
Commented on: 211119

95# 4:48 form was not great still sore and tight from Jerry

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Stacey Thompkins
November 19th, 2021 at 2:56 pm
Commented on: 211119

M/47/6'2"/180#


Scaled to 95# the rest as rx'd

3:03

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Troy Bruun
November 19th, 2021 at 2:50 pm
Commented on: 211119

10rds 3:36


1 PSN

3 OHS

115lbs


*12 Degrees F

that bar was cold this morning! I think it made me do it quicker so I didn’t have to touch it any longer

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Jim Rix
November 19th, 2021 at 4:21 pm

I bet the bar was cold! Well done.

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Jeffery Powell
November 19th, 2021 at 2:32 pm
Commented on: 211119

7:34.27. 60 pds. Try 10 to 15 pds heavier next time.

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Michael Arko
November 19th, 2021 at 1:52 pm
Commented on: 211119

65lb - 6:55

The polar opposite of my strengths

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Randy Crooker
November 19th, 2021 at 1:39 pm
Commented on: 211119

Scaled to 95#

5:12

m/36/175

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Charles Meyers
November 19th, 2021 at 1:21 pm
Commented on: 211119

10 rounds for time of:

1 power snatch

3 overhead squats

95 lbs

10:44

(edited)
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Mike Andridge
November 19th, 2021 at 10:20 am
Commented on: 211119

Scaled to 95#

4:55

m/51/175

compare to was

115# @ 8:37

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Jim Rix
November 19th, 2021 at 4:20 pm

Nice Mike.

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QiHui Xing
November 19th, 2021 at 6:25 am
Commented on: 211119
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James Hobart
November 19th, 2021 at 4:58 am
Commented on: Coach’s Cut With Chuck Carswell

This is really cool. Coaches, take time to dissect this. Think about all the pieces Chuck discusses. Are any of us this interested in our own coaching? Nice work, team!

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Charlie Pokorny
November 19th, 2021 at 4:54 am
Commented on: 211119

Scaled to 150-lbs: 5:37

m/53/5'11"/191#

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Sam K
November 19th, 2021 at 10:32 pm

Why you gotta make us all look bad!

Good work!

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Chris Sinagoga
November 19th, 2021 at 4:43 am
Commented on: 211119

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration and medium weight (as humbling as that is). Jumping with weight, squatting with an upright torso.


MAIN DECISION

Do I have the technique/strength to make this small amount of reps a good enough dose?


TECHNIQUE SCALE

3 rounds for time of:

30 hang power snatches

30 overhead squats


CONSISTENCY SCALE

For time:

10 power snatches

30 overhead squats


INTENSITY SCALE

10 rounds of:

1 power clean

3 front squats

*assuming overhead position is your limiting factor


INJURY SCALE

Upper-body - AMRAP in 8 minutes of: 3 heavy dumbbell snatches, 9 squat jumps

Lower-body - 3 rounds for time of: 30 hip extensions, 30 knees to elbows


MY STUFF

Went heavier than normally would have and turned the timer off. 10 rounds with 145 and 155 lbs, went about once every 2 minutes, plus some time for changing weights


GENERAL FEAR LEVEL: 7

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Hershel Praeger
November 19th, 2021 at 3:49 am
Commented on: Coach’s Cut With Chuck Carswell

This is definitely worthwhile to watch any new CF trainer looking to improve..ty Chuck & crossfit for posting

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Chris Sinagoga
November 19th, 2021 at 4:33 am

New CF trainer or experienced one! Great video, especially like that it's not cut up into small pieces. This is like the DVD bonus features of Director's Commentary.

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Steven Thunander
November 19th, 2021 at 3:00 am
Commented on: 211119

Globo scale: If you are using iron plates use a weight that you can bring down under control later on in this WOD. It is OK to increase rounds due to this. For those with bumpers consider scaling to about 80-90% 1rm of your power snatch if this number is below the Rxed weight. Dumbbells sub 10 rounds alternating arms each round, 2 power snatch and 3 OHS, with a single 50/75lb db. As always the OHS with a single dumbbell is much more difficult than barbell OHS, so scale as needed to keep good form. If scaling due to dumbbell availability, increase to 16 rounds if using a 35lb (f) /50lb (m) dumbbell.


Busy gym: Hog a platform or area and do it. Only one implement is needed, a barbell or a dumbbell if subbing.


Bodyweight/equipmentless sub: 10 rounds of 4 "knee jumps" to a platform and 8 pistols, alternating. Scale/sub as necessary. Post WOD spend 10 minutes working on handstand holds, hs walks, and other handstand skills, or planks if you don't have a wall available or hs walks yet.

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Ryan Mak
November 10th, 2021 at 11:40 pm
Commented on: Coach’s Cut With Chuck Carswell

Coaching gold, thanks!!

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Joey Dill
November 10th, 2021 at 2:43 am
Commented on: Coach’s Cut With Chuck Carswell

Great work, Santiago. A nicely run small group breakout! Chuck, awesome job narrating this. This will be extremely helpful for coaches!

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Hershel Praeger
November 19th, 2021 at 3:50 am

Absolutely 💯... great to hear you again Joey ...

always looking to improve!!

Hershel

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