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Tuesday

230404

Workout of the Day

65

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.


Scaling:
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option:
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

♀25-lb DB ♂ 35-lb DB

Beginner Option:
3 rounds for time of:
20 dumbbell snatches
20 hanging knee raises

♀10-lb DB ♂ 15-lb DB

Comments on 230404

65 Comments

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Christopher Parker
February 25th, 2024 at 1:48 pm
Commented on: 230404

16:27 RX


M/40/5’9”/195#

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Sharmila Hevilambi
January 26th, 2024 at 2:22 pm
Commented on: 230404

3 rounds for time of:

30 dumbbell snatches

3to knees to elbow

time 14.49


♀ 35-lb DB

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Clint Michael
November 7th, 2023 at 1:35 pm
Commented on: 230404

15:16 - Rx’d

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Shawn Hakimi
August 20th, 2023 at 3:28 pm
Commented on: 230404

Scaled, 35# DB, abmat sit ups for t2b


8:07


Unbroken on snatches.

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Ruben Nunez Besteiro
June 1st, 2023 at 8:33 am
Commented on: 230404

Time cap?

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Blas Raventos
May 9th, 2023 at 11:13 pm
Commented on: 230404

16min27 seg , hice 30 muscle snatch con kb de 24, no tengo mancuernas de 50 lbs todavía. Partí 10-10-5-5 los muscle snatcha un brazo y los toes to bar los mantuve abajo de 5 series los primeros dos rounds. EL último round de ttb fue de 8-7-6-5 y 4 reps.

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Jeffrey Howard
May 5th, 2023 at 7:42 pm
Commented on: 230404

M/27/5'8"/175lb

CrossFit AFK


15:24 - Rx (TTB break killed my time. Did 10f-10l-5r-5l for snatches, and opposite on last round. Did 10-10-5-5 on round 1 for TTB. Then, 5s to finish TTB. Round 1 was done in 3:30, then 2nd round at 9:21, amd finished at 15:24. Risked bigger sets today, Did not win.)

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Vito Zolota
April 27th, 2023 at 2:12 pm
Commented on: 230404

Did WOD Apr.25

M/53

3 rounds

30DB @35lbs

30T2B

~18:00

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Jeremy Garcia
April 24th, 2023 at 12:48 am
Commented on: 230404

3 rounds

30DBSnatches 35lbs

30Hanging Knee Raises


Just completed the workout untimed and checked the box.

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Giuseppe Petrillo
April 17th, 2023 at 6:06 am
Commented on: 230404

12:00 rx'd

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Gabriel Boucher-Pelletier
April 12th, 2023 at 3:23 pm
Commented on: 230404

Rx - 10:20

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Hank McKibban
April 9th, 2023 at 5:34 pm
Commented on: 230404

14:26 rx


181211 - 20:07 rx

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Louis Towers
April 9th, 2023 at 3:38 pm
Commented on: 230404

M/23


RX: 06:57

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Emilia Leppänen
April 8th, 2023 at 1:31 pm
Commented on: 230404

F/35

6:58 RX

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Brett Hoffman
April 6th, 2023 at 11:48 pm
Commented on: 230404

Rx 11:03

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Lynette Vrba
April 6th, 2023 at 9:27 pm
Commented on: 230404

3 rounds for time of:

30 kettleball snatches 26lb

30 hanging knee raises

9:51.86

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Ryan Wilson
April 6th, 2023 at 7:44 pm
Commented on: 230404

14 minutes some odd seconds.

toes2bar became knees2elbows somewhere along the way as well

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Tanner Symes
April 6th, 2023 at 6:49 pm
Commented on: 230404

Completed 4/4/23


14:09; 35# DB

3 rounds

30 dumbbell snatches

60 knee raises

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Az Native
April 6th, 2023 at 5:50 pm
Commented on: 230404

17:00, at home did 40 for DB, KTE for T2B. Didn’t feel so great, been camping last 5 days eating like crap…

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Ralph Keeley
April 6th, 2023 at 3:20 am
Commented on: 230404

M/37/6’/177#


15:42 Rx

Dumbbell snatch unbroken alternating hands every five reps. T2B “labored for very small sets”.


Deo gratias

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James Gentile
April 6th, 2023 at 1:06 am
Commented on: 230404

Completed 4/5. RXd.


14:59.


I knew the TTB sets were going to get small quick but wanted to give this a go as listed anyway. Complete midsection burner.

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Lincoln Kerger
April 6th, 2023 at 12:44 am
Commented on: 230404

Intermediate'ish (subbed V-ups[QF standard] for the last 18 reps of TTB)

14:55


Completed on 230405 due to a full day of air and vehicle travel - the body was just too tired and sore. The sets were getting too small on the last round of TTB so I went to the V-ups.


Great work to all!

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Kyle Smock
April 5th, 2023 at 8:51 pm
Commented on: 230404

M/48/5'8/#215

10:38

#50

T2B + knee raises

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Mark Yates
April 5th, 2023 at 6:51 pm
Commented on: 230404

Completed Apr 4.


3 rounds of 20 each: 35# db snatch, 20 hanging knee raises. Time 9:09.

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Luis Oliveira
April 5th, 2023 at 6:49 pm
Commented on: 230404

Intermediate option


10:18

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Jon Wilson
April 5th, 2023 at 6:40 pm
Commented on: 230404

rxd

18:37

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Julián Bonilla
April 5th, 2023 at 2:59 pm
Commented on: 230404

11:50 Rx

36 years old

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Jaco Ford
April 5th, 2023 at 12:50 pm
Commented on: 230404

RX - 11:37

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Chris Galloway
April 5th, 2023 at 12:35 pm
Commented on: 230404

Beginner Option:

3 rounds for time of:

20 dumbbell snatches (30#)

20 hanging knee raises


5:38

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Akin Eren
April 5th, 2023 at 10:58 am
Commented on: 230404

14:37 RX

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Ki deok Park
April 5th, 2023 at 10:58 am
Commented on: 230404

Rxd 22:52

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Gregory Grattan
April 5th, 2023 at 2:23 am
Commented on: 230404

12:37

Db - 50lb

Tuck ups instead of toe touches

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David Peterson
April 5th, 2023 at 12:01 am
Commented on: 230404

3 rounds:

30 kb snatch 35lb

30 hanging knee raises


12:30

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Gary Henry
April 4th, 2023 at 11:31 pm
Commented on: 230404

Beginner Scaling as RX'd

13:04

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Sam K
April 4th, 2023 at 10:39 pm
Commented on: 230404

Rx

14:35

Son(15)

Intermediate (@35lbs)

19:12

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Joseph Loija
April 4th, 2023 at 10:36 pm
Commented on: 230404

Beginner Option:

3 rounds for time of:

20 dumbbell snatches

20 hanging knee raises


35lbs TIME - 14:57 Splits(4:19,5:17,5:21)

(edited)
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Kyle Lynch
April 4th, 2023 at 10:00 pm
Commented on: 230404

3Rs for time

Scaled

30 DB SN 30lbs

20 Hanging Knee Raise’s

TT 6:29

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Michael Brock
April 4th, 2023 at 9:58 pm
Commented on: 230404

Rxd


13:44

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Troy Bruun
April 4th, 2023 at 9:57 pm
Commented on: 230404

3rds: 7:35


30 DB SN (40lbs)

30 T2B


GWU: Full Body Rot.

2x 2min Hip Mob/10 Good Mornings/2min OH Mob/10 KBS


SPWU: DB SN: DL/DL+Shrug/PSN

^WOD

T2B: Scap Pulls/Hanging Knee Raise/K2E/T2B


Cool Down: OH Mob./ Wrists & forearms

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Matt Morgan
April 4th, 2023 at 9:50 pm
Commented on: 230404

15:09, 95# bb snatch since I don’t have dbms for weight. Grip died after 2nd set

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Austin Dutson
April 4th, 2023 at 9:45 pm
Commented on: 230404

9:26 rx


spicy 🔥🌶️

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NA
April 4th, 2023 at 9:44 pm
Commented on: 230404

3 Rounds 4 Time

30 DB Snatches 35#

30 K2E

8:49


3 hours post EOD

1100 Yard CSS Swim

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Coastie Nick
April 4th, 2023 at 8:44 pm
Commented on: 230404

Rx’d 13:29


M/ 39.75y/ 171lbs/ 68”

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Michał Saiyan Smuszkiewicz
April 4th, 2023 at 8:21 pm
Commented on: 230404

M/30y/90kg/185cm


5 rounds for time:

30 dumbbell snatches witch 20 kg

30 sit up


11:42 m


(edited)
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Chris Meldrum
April 4th, 2023 at 7:08 pm
Commented on: 230404

As rx’d, 15:07.


This was 2 ½ minutes slower than last time.  I didn’t push it quite as hard as normally – had the Shingles vaccine yesterday and am really feeling it today.  Being 50 years old is great.


50m/5'10"/180

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Michael Arko
April 4th, 2023 at 6:19 pm
Commented on: 230404

35lbs dumbbell

12:52

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Guillaume Jarlier
April 4th, 2023 at 6:13 pm
Commented on: 230404

16:55


With 24 kg dumbell

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Carlos Gimenez
April 4th, 2023 at 4:30 pm
Commented on: 230404

Endurance

1 Abs TABATA

1 Plank+superman Tabata

10' handstand excercises


WOD

30 DUMBBELL SNATCH (45lb)

30 T2B (struggle with hands pain)


26:02


M42/82kg/ 183cm

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Steve Day
April 4th, 2023 at 4:27 pm
Commented on: 230404

12:06

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James W Bobo II
April 4th, 2023 at 4:02 pm
Commented on: 230404

M/39/72”/170


as rx 13:23

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Leyton Summerlin
April 4th, 2023 at 3:20 pm
Commented on: 230404

10:20

30# KBS

20 reps

(edited)
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Stacey Thompkins
April 4th, 2023 at 2:39 pm
Commented on: 230404

M/48/6'2"/185#


Scaled/modified to 40# DB and GHD situps the rest as rx'd

9:53

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Christian Simpson
April 4th, 2023 at 2:22 pm
Commented on: 230404

SC 30 35# db sn/20 k2e...19:46

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Jim Rix
April 4th, 2023 at 1:56 pm
Commented on: 230404

3 rounds

30 DB snatches with 35# DB

15 TTB, 15 KTE, arms in straps to spare shoulder joints

14:18


60/5’8”/155ish

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Jonathan Elmore
April 4th, 2023 at 1:37 pm
Commented on: 230404

13:48 Last round I broke 5/5 I was having hard time doing more than 3 TTB in a row.

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Charles Meyers
April 4th, 2023 at 1:29 pm
Commented on: 230404

3 rounds for time of:

20 dumbbell snatches

20 hanging knee raises

25-lb DB

5:48

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Seth Reed
April 4th, 2023 at 1:16 pm
Commented on: 230404

Beginner option with 35lbs

10:01

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Daniel Steinemann
April 4th, 2023 at 1:15 pm
Commented on: 230404

20kg, 10:30

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Austin Fox
April 4th, 2023 at 12:47 pm
Commented on: 230404

10:16

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Raffaele Guarro
April 4th, 2023 at 7:08 am
Commented on: 230404

3 rounds for time of: in 17:23 minutes RX

30 dumbbell snatches 55 lb

30 toes-to-bars

(edited)
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Douglas London
April 4th, 2023 at 5:49 am
Commented on: 230404

6'26"

20 DBS 15 kg, 20 HKR

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Steven Thunander
April 4th, 2023 at 3:07 am
Commented on: 230404

Globo wod: as Rxed. If there isn't a suitable pull up bar available today sub V-ups (Qualifier standard).

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Chris Sinagoga
April 4th, 2023 at 1:02 am
Commented on: 230404

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and gymnastics. Pulling from the hips, core to extremity, unilateral loading, pushing from the hips


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SPEED SCALE

As is, rest as needed between sets of 30. Record fastest and slowest times


POWER SCALE

90 reps of each, split up reps however you want


STRENGTH SCALE

AMRAP in 15 minutes of:

3 strict toes to bar

6 dumbbell snatches


MY STUFF

Went back and did back squats at 225. Then did 1 round as listed in 3 minutes and change


GENERAL FEAR LEVEL: 6

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Chris Meldrum
April 4th, 2023 at 6:38 pm

Compare to 181208 - it may have popped up since then, but that is the last time I've seen it.

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Wakon Childers
April 4th, 2023 at 1:00 am
Commented on: 230404

13:22; 40# db; 20s, 20knees to elbow

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