Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
Post times to comments.
Compare to 210103.
Scaling:
Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
Intermediate option:
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 75 lb
♂ 115 lb
Beginner option:
7 rounds for time of:
3 snatches
3 burpees over the bar
-Step over the bar as needed.
♀ 35 lb
♂ 45 lb
Coaching cues:
When moving through these small power-snatch sets, think about cycling the bar quickly with little to no pause at the hips from early in the workout to maximize hip extension and efficiency.
Resources:
The Power Snatch
CAP Demo | Lateral Burpee Over Bar
Find a gym near you:
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Comments on 240807
141 Comments
9:31
95#
M/55 👨🏻🦳
Intermediate. 2nd WOD in a row
TT -> 17:59
4:22, used 95lb
Intermédiaire = 25kg
10'02
M/51/84.5
105#
9:40
Intermediate
5:50
all unbroken, rx next time
Rx6:07
thank you CF!
Rx 4:05
*Bar Facing Burpees
Ingrid
10 rounds for time of:
3 snatches, 2 rounds of 20kg, 8 rounds 8kg
3 burpees over the bar
6:23
Snatches are very difficult for me. I typically land in a wide squat and have a lot of difficulty maintaining proper form. I significantly reduced my weight to practice of form, yet kept speed.
M43 / RX 8:49
🥵🥵🥵🥵🥵
M55/150
"Grettel"
10 RFT-
3 C & J 95#
3 Burpees (not over bar-limited space)
6:55
M/40
6:58 intermediate
Intermediate 6:53
M/38/6’/173#
7:12 Rx
(All singles, like last time.)
210103: 7:03
Deo gratias
Beginner: 6:28 w/ 65lbs squat snatches. 1k run 5:15
6:18 INT GLOBO W/ 35LB KB
Watching event 1 yesterday and hearing about the passing of Lazar Dukic really struck me. I watched again this morning and decided to get off my ass and get to work. RIP Lazar, my thoughts and prayers are with your family and friends.
55 yo M/ 5'9"/ 154 lbs
8:22
scaled to 95 lbs
Row 2 K
8:22
M/51/225#/5'11
9:48 - Intermediate
7:21 scaled #95
Matt
14:49
115# (singles)
Holly
9:41
55#
Sy
7:50
35#
10 rounds 45 lb
6:50
8:45 at 100lbs with short 5’ bar. Mt Rainier CG
7 rounds for time of: 4:11
3 snatches
3 burpees over the bar
-Step over the bar as needed.
45 lb
42 YOF 210 lbs
45 lbs
Could not jump ober BB as workout area isn't big enough.
16:37
M/36/180
6:32 RX
M- 53/ 5'7 / 220
scaled Powersnatch to 95#
1- :38. 2- :43. 3- :39. 4- :51
5- :56. 6- :50. 7- :55. 8- 1:06
9- :59. 10- :51. Tot.- 8:34
Beginnner weight of 25kg but did 10 rounds 6:42
Is there somewhere I can find a warmup prior to performing the WOD?
1. a better warmup
2. the burgener warmup
for Ingrid, I would do the burgener warmup and then slowly ramp up to the working weight in the snatch
10:20 intermediate, 95# barbelll. Harder than it looks
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♂ 95 lb
tiempos de ronda
R1 | 00:28 |
R2 | 00:36 | +8 s
R3 | 00:41 | +5 s
R4 | 00:43 | +2 s
R5 | 00:46 | +3 s
R6 | 00:45 | -1 s
R7 | 00:50 | +5 s
R8 | 00:51 | +1 s
R9 | 00:49 | -2 s
R10 | 00:38 | -11 s
Ø 00:42 =7:08
Tiempo restante: 00:01
On Rx workout 135lb barbell
10 rounds for time
3 Snatch (Squat Snatch)
3 burpees over the bar
In 21:12"
13:39 10rds at 40lbs 3x. Burpees 3x.
M/48/6’4”/220#
95# snatches
7:13
Nice!
10:01
75# snatch
Rx burpees
Not bad, keep at it!
Rx’d
6:00 even
you guys and gals are wildly impressive
That’s pretty impressive yourself, very well done!
5:26
Awesome!
0705
8:10 Rx
Correction: 8:10 scaled (95lbs)
Correction: 8:10 scaled (95lbs)
Correction: 8:10 scaled (95lbs)
Correction: 8:10 scaled (95lbs)
Correction: 8:10 scaled (95lbs)
Good job!
Awesome!
Awesome!
40/M
5:18 Rx
Excellent!
Fantastic!
M 54/205/6’
Scaled bar to #95.
6:05.
Great job!
Rx
5:09
Son(16) @115lbs
6:37
Daughter(15) @45lbs
7:30
Awesome family workout!
Trifecta; good stuff!
11:25
Rx 6’22”
Nice job @ Rx!
Excellent!
Intermediate: 7:03
Didn’t hook grip my shorts… not once, I say, truly! Lol
😂 good work!
Ha, nice! Well done bro!
Nice, CN, and no hooking in my workout either!
♂ 61 kg
Intermediate 7:55
M44 yo Rx 9:15
Awesome!
7:48 Rx
Hell yeah, Brian!
Fast time!
Intermediate 7:23
Good work, bro
Good job!
Intermediate option
Time 8’49’’
65 lb barbell
9:18.85
10 rounds for time:
3 hang snatches 65#
3 burpees over bar (step-overs)
10:25
9:39
M/35/210
Rx
7:29
Lots of room for improvement
Great job!
M 41 201# 69"
Rx 9:16
Fantastic!
50kgg bar, standard burpees (jumping) 9min 14sec, / 10rds
5 rounds with 75#, 5 with 80#
Lateral burpees over bar
9:47
It didn't feel that slow in execution, but damn...some great times out there today.
61/5'8"/154
Solid Jim!
Good job, Jim!
Doesn't seem slow at all; good work!
85-lbs snatches
6:44
Nice work!
M/49/6'2"/185#
Women's rx'd 95#
5:09
Great job Stacey!
Nice job. Good pace.
Fast!
Rx 7:24 🏋🏻
Strong, nice work!
Beginner option:
7 rounds for time of:
3 snatches
3 burpees over the bar
-Step over the bar as needed.
75- lbs
6:35
10 rounds
6 DB alternarting Snatches @ 20 Kg
3 burpees over the DB
4:18
Quick; nice work, Luis!
Thanks Favo! ;)
Inability to BB snatch, so subbed 6 alternating DB snatches @ 35#, but set up barbell to Rx burpees.
5:52
*CORRECTION* DBs were 25# ! typo! Shoulders aren't quite 35# ready YET...
Still pretty fast Favo, great job! Those shoulders will get there!
Great work, Favo!
Thanks y'all; ordered heavier DBs; we'll see!
Women's Rx (lateral burps over bar due to space constraints)
6:54
Compare to 210103: 6:42 at 75# (7 minutes after doing Grettel at 105#)
12 seconds slower but at 20# heavier, so a small win despite doing it by itself this time. I was more deliberate and cautious in doing the burps which consequently slowed me down some, but my main goal was to not do anything in a way that aggravated the knees.
Great job with increase in weight!
Definitely an improvement! Good work!
3:43 RX
Wow, that's impressive!
CrossFit gives you wings! Nice work!
Crazy!
Thanks! Actually did this on 7/24/24 at our affiliate.
Good gods. Lightning!⚡️
95 lb
Nicely done!
7:49
Well done!
10 rounds of:
db snatch 55# x3
burpees x3
Good work!
Great job!
Nice!
Intermediate scaled. At the Y. Tried my best to lower gently!
6:45.
Well done!
Fast AND considerate! Great job!
Great job!
11:25 at 35kg (sorry, I’m in the UK!)
Don't be sorry; all weights are welcome here! Good job!
Good work; especially after all that rowing!
Nice work!
Globo wod: if you are using iron plates today its OK to do low hang power snatches if your plates arent standard size. Dumbbell wod is 10 rounds 6 power snatches 35/50lb dumbbell alternating and 3 burpees over the dumbbell.
Goal time should be sub 6 minutes if touching and going the snatches, regardless of the sub. It should give you "Fran lung" if done right.