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210731

Workout of the Day

CrossFit Games Event 9
21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.

Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches

♀ 55 lb. ♂ 75 lb.

Beginner Option:
15-12-9 reps for time of:
Echo Bike calories
Snatches

♀ 35 lb. ♂ 45 lb.

Workout Tips

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Comments on 210731

42 Comments

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Doug Brubacher

November 30th, 2023 at 3:24 am

Commented on: 210731

CFWUx2 10*45dl+1sn*2 burgener 10*95+1sn
17:44
95lb
Row, no bike

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Jeremy Maillet

October 21st, 2022 at 4:50 am

Commented on: 210731

7:56 Rx

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George Fryd

July 31st, 2022 at 5:26 pm

Commented on: 210731

105lb/ 50kg snatch 21-15-9; spin bike 5mins-4mins-3.30mins - 25 mins total

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Nada Abdelrahman

July 21st, 2022 at 1:20 pm

Commented on: 210731

airbike, snatches
21,15,9
snatches using 35lb DB
Time: 9mins 51sec

(edited)

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Leonardo Silva

September 14th, 2021 at 1:41 am

Commented on: 210731

10 min

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Sebastian Wieczorek

September 10th, 2021 at 11:56 am

Commented on: 210731

September 10th, 2021

wu: bike, slips
skill: snatch drills 

wod: 		21-15-9*
			echo bike cal
		power snatch 30 kg
				  6:38

post: bike, external shoulder accessory, stretch
* Compared to the second of mai 2021, three weeks before I started following the cf main page program, I did this workout with 25 kg in 10:05.

(edited)

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Jeff Chalfant

August 21st, 2021 at 6:41 pm

Commented on: 210731

7:05 camping version:
21-15-9
• 2x35lb kb thrusters (Unbroken)
•2x35lb kb snatches (9s unbroken, 1 break otherwise) 

Not much warmup today except 3 thrusters+3 snatches, then 5 snatches+5 thrusters...feet feeling it now afterward. 

182/42/176cm

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Chris Meldrum

August 18th, 2021 at 5:39 pm

Commented on: 210731

As rx’d, 7:17.

AirDyne bike – the short in the wire magically fixed itself pre-WOD and then shorted out again in the last round.  I got 21 calories in under a minute for the first round, so I went hard for 30 seconds to get the last 9 calories.  Snatches took about twice as long as bike.  Broke 12-6-3 / 6-5-4 / 9.  Probably could have hung on and gone 15-6 / 9-6 for the first two rounds – otherwise, this was pretty near redline the whole time.

48m/5'10"/180

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Chris Meldrum

August 18th, 2021 at 5:40 pm

95# as per "Virtual Games", not 105#.

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Matt Jones

August 15th, 2021 at 10:50 pm

Commented on: 210731

7:45 assault bike, 95

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Jesse Montagnino

August 13th, 2021 at 9:38 pm

Commented on: 210731

10:00 @95

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James Gentile

August 13th, 2021 at 10:58 am

Commented on: 210731

Subbed burpees for Echo Bike. 95lbs.

9:09

Snatches were not unbroken any round...that weight is a little heavy for me to do that. Gave it a go anyway!

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Mario Cruz

August 12th, 2021 at 11:52 pm

Commented on: 210731

Rx
echo bike and snatch 105

9:08

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Courtney Guthrie

August 10th, 2021 at 9:15 pm

Commented on: 210731

8:01 s
35#

F/24/5’5/140
CrossFit AFK

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Morgan Greene

August 10th, 2021 at 7:16 pm

Commented on: 210731

Scaled to calories on bow flex bike and 95# Hang power SN: 7:42

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Jeffrey Howard

August 9th, 2021 at 8:47 pm

Commented on: 210731

M/25/5'8"/155lb
CrossFit AFK

5:55 - Sc (65lb)

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Leonel Manzilla

August 9th, 2021 at 2:35 am

Commented on: 210731

105lb male 23y 175cm 82kg

Switched thecals for 30 doble unders

21
30
15
30
9
30

10:40

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Brett Eckles

August 7th, 2021 at 1:47 pm

Commented on: 210731

6:25 Rx

M/28/6’1”/195lbs

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Ralph Keeley

August 7th, 2021 at 5:20 am

Commented on: 210731

M/35/6'/175#

Row and 105 lb.
8:20 

(Worked up to 1RM power snatch before workout. 10 lb. PR of 195)
Deo gratias

(edited)

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QiHui Xing

August 4th, 2021 at 2:44 pm

Commented on: 210731

RX:12'19''.
https://youtu.be/UCR5f2P7ipo

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Alexander Glueckler

August 3rd, 2021 at 2:11 pm

Commented on: 210731

M / 37 / 5'7" / 195

5:51
Performed Rx @ Intermediate option (@75#)

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Michael Witous

August 2nd, 2021 at 11:22 pm

Commented on: 210731

60/M
8:32 
#65-singles

(edited)

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Adam Dembowski

August 2nd, 2021 at 2:50 pm

Commented on: 210731

21x40kg
15x50kg
9x55kg

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Michael Arko

August 2nd, 2021 at 1:41 pm

Commented on: 210731

completed today, Monday 8/2
subbed 0.21/0.15/0.9 miles on elliptical
75lb snatches
10:46

Should have gone a bit lighter - couldn’t go unbroken

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Sam Meixell

August 2nd, 2021 at 12:11 pm

Commented on: 210731

21-15-9 reps in 8:20 of:
Row - calories
Snatches, 75#

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Mike Andridge

August 1st, 2021 at 1:52 pm

Commented on: 210731

21 15 9
Burpees
40#db snatch alt arms
8:24
M/51/175

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Lincoln Kerger

August 1st, 2021 at 9:19 am

Commented on: 210731

Row cals (no Echo or Assault bike)
75# Power Snatch
7:55

Was really feeling the forearms/grip at the end.

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Par Larsson

August 1st, 2021 at 8:47 am

Commented on: 210731

75# barbell
rower

17:50

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Chin-Sheng Chou

August 1st, 2021 at 3:38 am

Commented on: 210731

95lb, 9:46

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Christian Simpson

August 1st, 2021 at 1:44 am

Commented on: 210731

Sc to intermediate 75#...7:27

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Jeffery Powell

July 31st, 2021 at 6:40 pm

Commented on: 210731

Beginner, subbed eliptical for bike since that was closest thing to motion.10:34. Much more challenging than I expected even though I'm a beginner and a fat bastard.

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Az Native

July 31st, 2021 at 6:33 pm

Commented on: 210731

9:39, used 75 snatch. Used recumbent bike at home for cals.

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Coastie Nick

July 31st, 2021 at 6:32 pm

Commented on: 210731

Subbed row, 95# snatch:

8:39

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Antonio Alves

July 31st, 2021 at 5:12 pm

Commented on: 210731

Modified:
--
21-15-9 reps for time of:
Burpees
Single-arm DB Snatches w/ 12kg DB
SCORE: 10'07''
--
No time for more today...

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Scott Lobenberg

July 31st, 2021 at 5:04 pm

Commented on: 210731

8:33 
burpees no bike at home
75# snatch

(edited)

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Charlie Pokorny

July 31st, 2021 at 3:36 pm

Commented on: 210731

Scale/sub - 21-15-9 burpees, 95-lb snatch, gasping for air (last day at altitude)
8:44
Thoroughly enjoying the games!
m/53/5'11"/200#

(edited)

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Steve Day

July 31st, 2021 at 3:26 pm

Commented on: 210731

Row cals
95lb snatch

8:35

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Charles Meyers

July 31st, 2021 at 1:33 pm

Commented on: 210731

21-15-9 reps for time of:
Echo Bike calories
Snatches 65 lbs 
16:10

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Nicole Deaver

July 31st, 2021 at 11:51 am

Commented on: 210731

Subbed/Scaled:
21-15-9
Burpees
Snatches (45#)
6:47

Scaled the weight to go unbroken but that didn’t happen except the set of 9.

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Stacey Thompkins

July 31st, 2021 at 11:46 am

Commented on: 210731

M/46/6'2"/180#

Scaled to Assault bike cals and 75# power snatches the rest as rx'd 
6:19

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Liz Rekas

July 31st, 2021 at 11:04 am

Commented on: 210731

6:02 mod
burpees
20# db snatch

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Chris Sinagoga

July 31st, 2021 at 2:10 am

Commented on: 210731

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Similar to the deadlift/sprint one yesterday, using fatigue to make lifting weight feel harder than usual. This time, it's jumping with weight, emphasis on a squat with an upright torso.

MAIN DECISION
Do I keep the traditional "full squat" standard on snatch or allow for muscle or power snatch?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
12 hang snatches

CONSISTENCY SCALE
For time:
45 calories on the bike
45 snatches

INTENSITY SCALE
Use running and burpees if you don't have any equipment, or don't have the technique for snatch to go fast.

INJURY SCALE
Upper-body - technique scale, except one-arm dumbbell snatch
Lower-body - AMRAP in 20 minutes of: 1:00 bike, 15 strict presses

MY STUFF
I did a different workout, will probably circle back to this one

GENERAL FEAR LEVEL: 8

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