Friday

220902

Workout of the Day

49

9-6-3 reps for time of:

Snatches
Burpee box jump-overs

♀ 30-in box, 135 lb
♂ 30-in box, 185 lb

Post time to comments.
Compare to 210411.


Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs

♀ 24-in box, 115 lb
♂ 30-in box, 155 lb

Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs

♀ 15-in box, 55 lb
♂ 20-in box, 75 lb

The Burpee Box Jump-Over

The burpee is a versatile movement. In its simplest form, it requires little skill, space, or equipment. However, the framework of the basic movement lends itself to many creative variations, such as burpee box jump-overs, which have the potential for greater intensity and challenge coordination, agility, and balance. 

WatchThe Burpee Box Jump-Over

Comments on 220902

42 Comments

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Christian Simpson
September 29th, 2022 at 7:11 pm
Commented on: 220902

4/11/21: Sc 105#...6:45

Today: SC 105#...7:25

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Jeffrey Howard
September 24th, 2022 at 9:27 pm
Commented on: 220902

M/26/5'8"/170lb

CrossFit AFK


6:06 - Sc (135lb squat snatches to work on pulling under.)

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Jeff Chalfant
September 23rd, 2022 at 8:29 pm
Commented on: 220902

6:15 for just the 9s. At 155. Ran outta time. First 2 were squat sn. Then I double checked the wod and went with power sn. I’m not even intermediate when it comes to snatching! Last time under 6m with 140lb.

Missed like 3-4 reps today at 155. Before fully caffeinated but after banana. Only did 3 bbjo and 2 snatches each at 75, 105, 135, 145, and 1 at 155 for a warmup. Came back over 2 hrs later and did the 6-3 in about 5-5:30 without any warmup except a sn. grip DL and a power clean. Found doing the squatty-turn on the box more fatiguing on the legs than minimizing time on the box.


175/43/176cm

(edited)
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Mike Scott
September 10th, 2022 at 10:41 pm
Commented on: 220902

9:04 scaled to 95# snatch and 20” burpee box jump overs.

M/56/5’9”/206

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Ralph Keeley
September 6th, 2022 at 3:37 am
Commented on: 220902

M/36/6’/178#


5:29 with 155-lb. and 30” box


Deo gratias

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Guilherme Souza
September 6th, 2022 at 1:14 am
Commented on: 220902

06'16"

Barbell 155lb

box 30-in

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Az Native
September 5th, 2022 at 4:52 pm
Commented on: 220902

8:31, dropped to 105 for snatch. Last was 8:57@115 snatch.

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Cory Treharn
September 5th, 2022 at 11:03 am
Commented on: 220902

5:07 - beginner option 20 inch & 75#.


Knee not feeling great on snatces.

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Amedeo Alessio Cerea
September 5th, 2022 at 7:38 am
Commented on: 220902

Intermediate

6:41

50Kg Snatches

(edited)
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Pavel Lyubanskiy
September 5th, 2022 at 5:55 am
Commented on: 220902

29inch box, 60kg barbell, 7:37

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Jeremy Barbour
September 4th, 2022 at 4:40 pm
Commented on: 220902

That was fun

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Simon Eirelid
September 4th, 2022 at 10:49 am
Commented on: 220902

9-6-3 reps for time of:

Snatches

Burpee box jump-overs

♂ 30-in box, 85kg


M | 23| 87kg bw


Time: 4:55


following mayhem program. I love these workouts, will start throwing in 1-2 mainsite wods each week

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James Gentile
September 3rd, 2022 at 8:25 pm
Commented on: 220902

Scaled to 135lbs and 24" box equipment subs.


4:54.


220328 - 5:37

210411 - 5:40


Same scale both those times as well.

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Douglas London
September 3rd, 2022 at 7:06 pm
Commented on: 220902

9'52" at 52.5 kg (115 lb)

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Damien Leroux
September 3rd, 2022 at 5:41 pm
Commented on: 220902
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Antonio Alves
September 3rd, 2022 at 5:33 pm
Commented on: 220902

Modified

-

9-6-3 reps for time of:


Single-arm DB power Snatches descending into OH Squats (9-6-3 each side) @ 12,5kg DB

Burpees jumping to target

Weighted Box step-ups with 2x 7,5kg DB


13'42''

-

Peace.

(edited)
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Marlies Severyn
September 3rd, 2022 at 4:02 pm
Commented on: 220902

Beginner scale:

9-7-5

55# snatch, 20” box jumps

i wanted to face my fear of thundering on the Box jumps so I subbed that for the BJO given the volume is smallish. I set. Goal of going UB and FAST of the round of 5.


time: 6:01

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Sam Meixell
September 3rd, 2022 at 3:28 pm
Commented on: 220902

9-6-3 reps in 8:47 of:

Snatches, 135#

Burpee box jump-overs, 30"

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Coastie Nick
September 3rd, 2022 at 1:27 pm
Commented on: 220902

Scaled weight to 95#, power snatch: 4:58


210411: Squat snatches, scaled to 75#. 30” BBJO: 6:53

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Benoit Bequignon
September 3rd, 2022 at 9:59 am
Commented on: 220902

4’27 @60kg (132lbs)


one Fall and Roll like in the demo vidéo

(edited)
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Luis Oliveira
September 3rd, 2022 at 3:09 am
Commented on: 220902

60 kg Snatch (132 lbs)


4:34


https://youtu.be/NN6JAGt8VS8

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Tyler Hawkins
September 3rd, 2022 at 2:37 am
Commented on: 220902

8:45. #75

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Tom Cuff
September 2nd, 2022 at 10:04 pm
Commented on: 220902

Scaled, 9-7-5 snatches (105#), tuck jumps

7:02

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Shane Azizi
September 2nd, 2022 at 9:50 pm
Commented on: 220902

10:36 intermediate

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Lynette Vrba
September 2nd, 2022 at 9:08 pm
Commented on: 220902

70# 24” 6:27:22

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Brian Louchis
September 2nd, 2022 at 7:42 pm
Commented on: 220902

7:44

155 lbs, 28" box

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Sam K
September 2nd, 2022 at 6:49 pm
Commented on: 220902

220902

Intermediate (155lb & 30"): 3:51

After working in the yard for 6hrs, 185lbs was a bit much to get under with sore legs. Happy with the time improvement 😏.

M/30s/225lbs

210411

Intermediate (155lb & 30"): 5:58

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Lee Robinson
September 2nd, 2022 at 6:11 pm
Commented on: 220902

Lee 43Yrs (60kg Squat Snatch) 4.50

Noah 14Yrs (10kg Technique Bar Squat Snatch) 7.20

Christy 41Yrs (10kg Technique Bar Squat Snatch) 3.30

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Reymond Kiddoo
September 2nd, 2022 at 4:38 pm
Commented on: 220902

6:11 with #135 snatch

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John Thompson
September 2nd, 2022 at 3:24 pm
Commented on: 220902

M/39/160

Scale #100, 24", Power Snatch

6:15

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Steve Day
September 2nd, 2022 at 3:22 pm
Commented on: 220902

135lb power snatch

30” box


6:19

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Lincoln Kerger
September 2nd, 2022 at 3:07 pm
Commented on: 220902

Scaled/subbed

125# Power snatch

Burpee tuck jump (as high as possible)

7:44


210411: Same sub, 115# PS 5:26


Not a strong performance today. Wanted to up the weight, but I don't think 10# more would make me over 2 min slower. Just couldn't keep moving - lack of focus and that "umpf" today. Dropped the weight to 65# and practiced SS afterward, didn't count reps.

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matthew moore
September 2nd, 2022 at 3:02 pm
Commented on: Workout Demo

#125 4:32 44/m

(edited)
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Dave Hunnicutt
September 2nd, 2022 at 2:24 pm
Commented on: 220902

great video of Tola Morakinyo setting records on You tube

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Jonathan Elmore
September 2nd, 2022 at 2:02 pm
Commented on: 220902

Fun! 4:49 #105

Afternoon #115 4:41

Wife #15 24’’ box step ups 5:00

(edited)
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Michael Arko
September 2nd, 2022 at 1:11 pm
Commented on: 220902

95lb snatch, 30” box

6:42

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Charles Meyers
September 2nd, 2022 at 12:17 pm
Commented on: 220902

Beginner Option:

9-6-3 reps for time of:

Snatches

Burpee box step-overs

♂ 20-in box, 115 lbs

6:28

(edited)
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Mike Andridge
September 2nd, 2022 at 10:53 am
Commented on: 220902

9/6/3

pwr snatch @ 95#

24" step ups

4:49

m/52/175

compare to

9/6/3

pwr snatch @ 95#

step ups @ 24"

6:14

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José Picón
September 2nd, 2022 at 7:35 am
Commented on: 220902

This WOD also apeared on 20220328.

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Park Hyunwook
September 2nd, 2022 at 7:32 am
Commented on: 220902

m/50/85


115#

6:59

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Steven Thunander
September 2nd, 2022 at 3:44 am
Commented on: Workout Demo

Globo wod: If you're using iron plates today do heavy hang power snatches. For burpee box jump overs you can sub burpee bench jump overs or jump over any other object. As a last resort you can do burpee broad jumps. Dumbbells sub 18-12-6 power snatches, 80/55lb dbs, alternating. If 50lb dumbbells is the heaviest available men consider doing alternating dumbbell squat snatches, or an equal number of devils presses (burpee on dumbbells to double dumbbell power snatch)

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Chris Sinagoga
September 2nd, 2022 at 12:09 am
Commented on: 220902

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and gymnastics. Range of motion, core to extremity, power output, jumping, changing orientation are also themes.


                  SHORT      MEDIUM      LONG


LIGHT


MEDIUM

                      x

HEAVY


STRENGTH SCALE

18 rounds of 1 and 1. Go as close to rx as possible


COORDINATION SCALE

2 rounds of:

2:00 snatches

2:00 burpee

2:00 box jump


STAMINA SCALE

For time:

18 snatches

18 burpee box jumps


MY STUFF

Did a test run on the Harry Potter workout instead


GENERAL FEAR LEVEL: 7

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