Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches
♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Compare to 191022.
Scaling:
This longer AMRAP requires high skill in the single-leg squat and the squat snatch. Choose modifications that are challenging and allow you to log practice toward proficiency in the Rx’d movements.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
25 single-leg squats, alternating
10 squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
30 assisted single-leg squats
10 squat snatches
♀ 55 lb ♂ 75 lb
Comments on 220717
38 Comments
CFWUx2 burgener 10*45/95dl+1sn*2
1r +row +50 pistols +5sn
Part 5: https://www.crossfit.com/essentials/the-power-of-progressions-part-5-building-progressions
2Rds + 45 pistols (power snatch 135#)
M/40/5’9”/195#
two days rest
amrap'20
10 pow. snatch 50 kg
20 cal echo
30 strict reverse lunges
3 rnds + 20 lunges
accessory
muy cansado
modifique a 2 rondas cada una con 8 min cap, en el medio 4min rest
500m remo
50 pistol
10 snatch c sentadilla c 40kil
hoy comienzo a anotar mi alimentacion para luego hacer un periodo de zona. esta primer semana el obj es tan solo anotar que comi antes de entrenar. Procurare entrenar a la misma hora q vengo haciendolo tipo 18hs.
M/26/5'8"/170lb
CrossFit AFK
3+120-meters - Sc (Scaled the squat snatches to 120lb. Rowed the first 250m under 1:50 and then second 250m under 2:00/500m pace. Was really slow at the pistols, my legs were jello.)
I did beginner today and got three rounds plus some extra rowing although I may not have been rowing enough through the rounds
M/36/6'/174#
2+130m
*single-leg squats to medicine ball
Deo gratias
3 rnds Rx
M/35/197
Done on July 19.2022
After 30km bike, so scaled down to 4 rounds of:
500m Row
26 Pistols
10x Dumbbell Squat Snatch 45-lbs
SC to pistols to 19" bench/95#...2 rounds even
3 rounds even.
Did 20” box step ups for Pistols
50lb DB snatch alternating.
Done at station 2, 17 calls by 1800, finished 1930 still 108 out. Ugh…
Recently did a 12 mile ruck & camp in the mountains & rain. Did 30 minutes of stretching before this one. 🤣
400m run
25 alt. pistol squats
10 squat snatches (75#s)
2 rounds + run & pistol squats
Then, C& J
95-115-125-135-145-145-145-155-155-155* (155 is a new PR)
2 Rounds
400-m run
50 single-leg squats, alternating
10 squat snatches (45lb)
2 + 15 single-leg squats
Modified:
--
50 DB SDLHP @ 2x7,5 kg DB
30 curtsy squats, alternating
10 single-arm DB power snatches, descending to overhead squat (5 L + 5 R) @ 12,5 kg DB
-
3 rounds + 50 SDLHP + 18 squats
4 rounds completed in 22' 42''
--
Peace.
1 round Rx
20min AMRAP: 3rds+Row+18 Sqt
500m Row
50 Alt Achilles Heel Sqt
10 Sqt SN (95lbs)
M 51/205/6’
Subbed 60 sdhps with a #55 kettlebell for the row. Squat snatches at #105 and 25 pistols standing on a 20” box.
2rnds+60+25+4.
Scaled single leg squats to bench and squat snatch to 75#
2 reps shy of 3 rounds (finished 3rd round at 20:16)
The knees were fairly sore today, so it was a toss-up whether to do assisted pistols or reduce the ROM. I opted for the reduced ROM so I would be more likely to weather the snatch. Same consideration for snatch load - reduce it and stick with SS or keep it heavier and do power snatch. SS is still one of the lifts that I am quite uncomfortable with. Technique did feel good today though - depth at the catch with a neutral spine was much better.
Sam K, I'm right there with you - the body just was not up for much abuse today, especially the knees. Hence, the single legs to a bench.
Michael A., moving correctly/well through a full ROM is more important than how much weight you just moved. Faster and heavier with poor form just reinforces poor form, increasing risk of injury, and is counterproductive to improving mobility (flexibility + strength through a full ROM). Think of it as a 'lighter' vice 'weaker' load done correctly. The strength will follow as you attempt to increase the loads and/or speed over time, which you should.
Intermediate but with 95 lbs.
2 rounds + 5 squat snatch
Just couldn’t bring myself to push through the last 5 snatches to compete 3rd round. form was good but after 2-3 reps touch and go I had to break into singles to catch breath.
scaled to 95lb squat snatch
2rounds + 34 pistols
Scaled weight to 75#, pistols completed standing on 2” plate:
2 rds + 100m row.
191022: Same scale
1 Rd + 500m row + 25 pistols
Don, ditto to Jonathan—welcome back!
Sam K—agree completely!
David, my view is to go for the depth and let strength catch up.
Scaled/subbed 50 walking lunges and 75# squat snatches
3 rounds
191022: 3 rounds + 120m row
59/5’8”/154
Rx
Took an extremely slow pace this morning, body is not here today but at least wanted to complete 2 sets. Did with plenty of time but should have been able to 3+. Here's to showing up even when you really don't want to 🍻
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
30 assisted single-leg squats from box
10 squat snatches @ 75 lbs
3-rds+500 meters
20:32 3+500m Upright Concept Rower (ski erg.) One legged curtsy squat, #75 SS
Afternoon 2 rounds 500 ski erg, #75 10 Thrusters, 50 lunges all under 13 min.
Wife 350m ski erg., 30 lunges, #15 SS 14 min.
Any opinions out there about whether it is better to scale to assisted and keep depth, or do unassisted pistols not to depth. Still don’t have the mobility, strength and balance down to go ass to grass for this many reps.
Welcome back Don!
Am Beginner (actually just getting back to it after 3 years).
3 & 2/3 rounds.
had to sub single legs for air squats
snatch load 75 lbs
500m row
Pistols assisted with TRX
45lb squat snatches
2 rounds + 500m + 18 pistols
Last time 3+ rounds with a different structure:
20 cal elliptical, pistols down to 12" box, 16x 33lb dumbbell squat snatches (alternating)
Last time I did a lot more reps, but this time the reps had much deeper ROM and better technique. So, which is better? Faster and heavier but poorer form; or slower and weaker with better form? I think the answer is somewhere in between.
Congrats coach!! 🤟🏽🇧🇷
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Unilateral loading, range of motion, squatting, and flexibility are also themes
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
COORDINATION SCALE
Maybe sub lunges for pistols and do snatches from the hang position, same format
FLEXIBILITY SCALE
Shorten up the row to 250 meters and extend the time limit to 25 or 30 minutes. And instead of doing a set number on pistols and snatches just spend 2 minutes on each for a round.
STAMINA SCALE
Practice rowing for 7 minutes
Practice pistols for 7 minutes
Practice snatches for 7 minutes
MY STUFF
Did few different variations of this, settled on dumbbell snatches and pistols and 400m run.
GENERAL FEAR LEVEL: 6