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

3r

95 lbs

subbed:

3 strict bar muscle-ups

12 box jumps, black box

3 rounds

M/27/5'8"/170lb

CrossFit AFK

4+4 - Sc (155lb, worked on fear of dropping under the barbell in a squat)

5 rounds

strict MU

Squat Snatch 60kg

Modified:

--

Complete as many rounds as possible in 15 minutes of:

10 DB bent-over rows @ 2x 12,5 kg

10 bench dips

2 + 2 single-arm DB OHS @ 12,5 kg

> 5 rounds, 10 rows

--

Peace.

3 SMU

3 squat snatch 60 kg

5 rounds

M/36/6'/180#

15 AMRAP

3 strict ring muscle-ups

4 squat snatches 145 lb.

5+1

(One missed MU, two missed snatches)

Deo gratias

3 sbmu

4 ss, 65 kg

6 rnds

4 rounds

strict bar muscle ups

& 75# squat snatches

took it slow & smooth

Very clear presentation

Thank you!

Scaled amrap 15

5 strict pullups

4 squat snatch 95#

L shoulder still a problem

10 rds + 5 + 1

7 rounds.

snatch at RX weight.

no rings, did bar MU.

Intermediate version as prescribed

4 rounds + 3 strict muscle ups. Did singles all the way through

M/29/6’1”/200lbs

Procrastinated on this all day yesterday, checked the box today.

8 AMRAP:

5 pullups, 10 pushups, 4 squat cleans, 75lbs

6 rounds

scale

5 strict chest to bar pull ups + 5 weighted dips(with 17.5kg DB)

4 squat snatch 155lb

total 4rds

Scaled

15 min AMRAP

5 Strict pull-ups

5 Strict ring dips

4 Hang Squat Snatch 95#

6 rounds

Low rings(57" to bottom), dead hang to strict RMU, heels start on ground but no push off or kip.

Squat snatches@ 165lbs

6 rounds + 1

Son(15)

Same rings, start with feet planted and little push off, mostly strict dips

Snatches @95lbs

5 rounds + 4

15min AMRAP: 11+1

3 MU

4 Sqt SN (95lbs)

Very thoughtful explanation.

Scaled

15 min AMRAP

5 Strict pull-ups

5 Strict ring dips

4 Hang Squat Snatch 85#

9 rds + 2 HSS (finished rnd 10 at 15:15)

MUs weren't going to be a thing, but wanted to keep some of that stimulus. I warmed up with snatch variations up to 95# and settled on the HSS at 85 - knees are feeling pretty rough and that variation allowed some work in the squat while keeping a little weight on. Grip got a good bit of work too.

Scaled:

8 rounds

Rd 1/3/5/7 5 baby muscle ups

Rd 2/4/6/8 5 pull-ups + 5 bar dips

115lbs for squat snatches

Scaled to bar MU (strictish for Rd 1, kipping remaining rds) and 75# Sq. Snatch:

7 rds + 5 reps

4 rounds + 2.

subs: ring row + strict ring dip

squat snatch @ 75lb

5 str PU/dips, SC way down 95#...5+5/-/-

8+1 pull-up. At home, still a little worn from flu last week, subbed 5/5 C2B pull-ups/ring dips for MU, used 95 PS.

10+3 Rds

Strict MU and 50 Kg on the bar, first two rounds under 1min, getting slower until last two rounds at 2min each.

10 mins

4 bar mups

4 sq. sn. @45(bar)

7 rounds

Heavily scaled - both movements are super fragile for me.

5 strict chest-to-bar pull-up

5 weighted dips with 20 lbs DB

4 squat snatches @ 105 lbs (47 kg)

4 rounds

Beginner WOD

hang squat clean instead of squat snatch

11 rounds

Intermediate Option:

5 round 1 rep

My arms are dead.

Sore and tired, not sure what I’m doing today. Wife and I are just going to show up and find somethings to work on.

Subs/scales, everything strict:

7-8 pull-ups

8-7 dips

4 squat snatches, 65lbs

6 rounds exactly = 114 total reps

Technique day

strict mu seated on thin band

95# squat snatches.

needed this today--no clock:)

No and no on this rxd. No rings at the Y. Scaled strict MU to strict pull-ups and strict dips, 5 of each. Reduced weight to 115 lbs. x4 reps.

7 rounds even.

the weight reduction was probably spot on as there were still some wobbly squat snatches and at least one failure in there.

Globo wod: If rings are not available do 5 strict chest to bar pullups and 5 weighted strict bar dips 20/10lb dumbbell (or strict TRX dips, if you have one). If you have rings but not strict muscleups do strict chest to ring false grip pullups, transitions (assisted as needed), and strict ring dips. You may need low and high rings for this. You can also do strict bar muscleups if your pullup bar setup allows if you don't have rings. Dumbbells sub 8 dumbbell squat snatches alternating 75/50 lb dumbbell. Scale as necessary.

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

5 ring rows + 5 push-ups

4 squat snatches

45 lbs

7+3

Champions Club Scaling Notes

RANT

Again, this is one of those workouts that might be clarified if you look at it through a lens of a "CrossFit-specific" workout - meaning this combination and rep scheme is really unique to someone who is a veteran CrossFit athlete, or someone who competes in CrossFit. A workout like Nasty Girls would be a little different, in my view, because you could take athletes from a lot of different sports and have them do it with little modification to get a similar stimulus. This one would need major modification for even someone like me to get the dose that an elite Games dude would get. In 2009 I got pulled into the lure of trying to get better at CrossFit for the sake of being better at CrossFit instead of using CrossFit to help me get better at everything else. This is one of those workouts that can tempt us to get lost in those weeds. We want to get better at: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, and Balance. We don't want to get better at snatches and muscle-ups; we want to use snatches and muscle-ups to help us get better at Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, and Balance, and they will help us get better at those things as long as we scale them a certain way.

WORKOUT THEMES

CrossFit-specific. Weightlifting and gymnastics. Pulling, pushing, loss of connection, jumping with weight, squatting with upright torso, range of motion, emphasis on strength and power, and using endurance to challenge it.

SHORT MEDIUM LONG

LIGHT

MEDIUM

HEAVY x

STRENGTH SCALE

AMRAP in 20 minutes of:

1 strict muscle-up (or strict pull-up or strict dip)

1 snatch (or clean and jerk) as close to rx as possible

COORDINATION SCALE

AMRAP in 15 minutes of:

20 kips

10 snatches

*practice strict muscle-up stuff in the warmup

BALANCE SCALE

AMRAP in 15 minutes of:

15-sec ring hold

1 snatch (hold bottom position for 10 seconds

MY STUFF

Did AMRAP in 20 minutes of:

5 strict muscle-ups (assisted)

5 pistols each side

GENERAL FEAR LEVEL: 6