Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪
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Clint Michael
May 31st, 2023 at 11:40 am
Commented on: 221126
135, 135, 140, 140, 145
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Jeffrey Howard
February 9th, 2023 at 7:48 pm
Commented on: 221126
M/27/5'8"/170lb
CrossFit AFK
115lb-125lb-135lb-125lb-135lb (did a little wave at the end, felt good)
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Nate Gordon
December 18th, 2022 at 3:51 pm
Commented on: 221126
105-110-115-120-125
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Jeff Chalfant
December 17th, 2022 at 9:17 pm
Commented on: 221126
135 on all sets pulled from and dropped onto 12” of pads to focus on legs in 2nd pull and receiving…
Immediately after the 35 min ski/burpee WOD…
185/43/176cm
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Antonio Alves
December 11th, 2022 at 10:37 pm
Commented on: 221126
modified:
--
6 x 10 L / 10 R single-arm DB PS @ 15 kg
--
Peace.
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Ralph Keeley
December 1st, 2022 at 6:26 am
Commented on: 221126
M/36/6’/180#
145/155/160/150/145
*160 lb. is a 15# PR
*All sets touch-and-go
Deo gratias
(edited)
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Ki deok Park
December 1st, 2022 at 12:49 am
Commented on: 221126
On the box below pelvis
135 135 145 155 1135
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Damian Truchel
November 30th, 2022 at 4:28 pm
Commented on: 221126
50-60-70-80-90kg (4/5)
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Luis Oliveira
November 29th, 2022 at 6:40 am
Commented on: 221126
53 kg (116 lbs)
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Jade Teasdale
November 28th, 2022 at 12:41 am
Commented on: 221126
45-55-65-75-85-95
Then, 3x1 @ 105
& 3 strict shoulder presses @ 105#
F/135BW/25yo/5’5”
I have a strained left lat ☹️
probably sore from front lever work
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Hank McKibban
November 27th, 2022 at 7:33 pm
Commented on: 221126
65, 95, 105, 105, 105 (hang)
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Brett Eckles
November 27th, 2022 at 3:38 pm
Commented on: 221126
115/125/135/140/145 lbs
M/29/6’1”/200lbs
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James Gentile
November 27th, 2022 at 3:06 pm
Commented on: 221126
Completed 11/26. Rxd.
115-115-115-120-120.
120 was tough on that 5th rep! All touch and go.
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Giuseppe Petrillo
November 27th, 2022 at 5:04 am
Commented on: 221126
50 kg
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Coastie Nick
November 27th, 2022 at 12:49 am
Commented on: 221126
95-115-125-135(F- 2 reps)-115
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Matt Lee
November 26th, 2022 at 9:35 pm
Commented on: 221126
75-85-95-105-115
just checked the box today
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Charles Meyers
November 26th, 2022 at 8:49 pm
Commented on: 221126
Power snatch 5-5-5-5-5
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Charles Meyers
November 26th, 2022 at 8:46 pm
Commented on: 221126
(edited)
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Jonathan Elmore
November 26th, 2022 at 8:32 pm
Commented on: 221126
75-85-95-105-105-85-85 did #75 reverse hypers x10 btw sets
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Pavel Lyubanskiy
November 26th, 2022 at 7:20 pm
Commented on: 221126
55 kg tng
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Lincoln Kerger
November 26th, 2022 at 6:32 pm
Commented on: 221126
PS 65-125# in 10# Increments
Barely got last 2 reps at 125 - losing focus, fatigue, etc. Did some single under work between sets. Also did a few rounds of hang PS at 95#, pistol progressions, and handstand holds afterward.
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Jim Rix
November 26th, 2022 at 5:50 pm
Commented on: 221126
80-85-85-88(4)-80#
60/5’8”/157
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Az Native
November 26th, 2022 at 5:45 pm
Commented on: 221126
95,115(2),105,105,105. This sucked for me. 105’s felt heavy.
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Steve Day
November 26th, 2022 at 4:04 pm
Commented on: 221126
power snatch
115, 135, 135, 135, 135lbs
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Shane Azizi
November 26th, 2022 at 3:18 pm
Commented on: 221126
65-75-80-95-95 Rx
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Gordy Rains
November 26th, 2022 at 3:10 pm
Commented on: 221126
M/30/215
up to 205#
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Michael Arko
November 26th, 2022 at 2:59 pm
Commented on: 221126
75-85-95-105-105
unsteady @ 105 but unbroken, maybe should have tried for more
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Christian Simpson
November 26th, 2022 at 2:09 pm
Commented on: 221126
85/95/105/105/105
(edited)
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David Smith
November 26th, 2022 at 12:49 pm
Commented on: 221126
115lb all sets. touch and go. Started to feel cleaner and snappier in set 2. I’ve struggled with speed under the bar, and this movement/rep combo seems perfect for helping drill that as fatigue sets in.
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Steven Thunander
November 26th, 2022 at 4:03 am
Commented on: 221126
Globo wod: If you are using iron plates today use a weight that you can bring down under control. Also consider doing hang power snatches, especially if you are using non standard sized plates. Dumbbells sub 5 left, then 5 right Dumbbell power snatches for 5 rounds, ascending in weight. If you max the available dumbbells do AMRAP sets.
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Chris Sinagoga
November 26th, 2022 at 2:26 am
Commented on: 221126
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
High output followed by full recovery. Jumping, overhead, squatting with upright torso (even though it's not a full squat)
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
Same format, more reps per set, and maybe go from the hang
STRENGTH SCALE
Give yourself like 45 seconds or something to perform 5 reps, doesn't have to be unbroken/touch-and-go
INTENSITY SCALE
Do a short burpee set or sprint before each lifting set
MY STUFF
I did the 35-minute one from yesterday, but subbed 25 slow(ish) sit-ups instead of burpees
Comments on 221126
34 Comments
CFWUx2 burgener 10*45/95dl+1sn*2
95-100.5-106-106-111.5
These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪
135, 135, 140, 140, 145
M/27/5'8"/170lb
CrossFit AFK
115lb-125lb-135lb-125lb-135lb (did a little wave at the end, felt good)
105-110-115-120-125
135 on all sets pulled from and dropped onto 12” of pads to focus on legs in 2nd pull and receiving…
Immediately after the 35 min ski/burpee WOD…
185/43/176cm
modified:
--
6 x 10 L / 10 R single-arm DB PS @ 15 kg
--
Peace.
M/36/6’/180#
145/155/160/150/145
*160 lb. is a 15# PR
*All sets touch-and-go
Deo gratias
On the box below pelvis
135 135 145 155 1135
50-60-70-80-90kg (4/5)
53 kg (116 lbs)
45-55-65-75-85-95
Then, 3x1 @ 105
& 3 strict shoulder presses @ 105#
F/135BW/25yo/5’5”
I have a strained left lat ☹️
probably sore from front lever work
65, 95, 105, 105, 105 (hang)
115/125/135/140/145 lbs
M/29/6’1”/200lbs
Completed 11/26. Rxd.
115-115-115-120-120.
120 was tough on that 5th rep! All touch and go.
50 kg
95-115-125-135(F- 2 reps)-115
75-85-95-105-115
just checked the box today
Power snatch 5-5-5-5-5
75-85-95-105-105-85-85 did #75 reverse hypers x10 btw sets
55 kg tng
PS 65-125# in 10# Increments
Barely got last 2 reps at 125 - losing focus, fatigue, etc. Did some single under work between sets. Also did a few rounds of hang PS at 95#, pistol progressions, and handstand holds afterward.
80-85-85-88(4)-80#
60/5’8”/157
95,115(2),105,105,105. This sucked for me. 105’s felt heavy.
power snatch
115, 135, 135, 135, 135lbs
65-75-80-95-95 Rx
M/30/215
up to 205#
75-85-95-105-105
unsteady @ 105 but unbroken, maybe should have tried for more
85/95/105/105/105
115lb all sets. touch and go. Started to feel cleaner and snappier in set 2. I’ve struggled with speed under the bar, and this movement/rep combo seems perfect for helping drill that as fatigue sets in.
Globo wod: If you are using iron plates today use a weight that you can bring down under control. Also consider doing hang power snatches, especially if you are using non standard sized plates. Dumbbells sub 5 left, then 5 right Dumbbell power snatches for 5 rounds, ascending in weight. If you max the available dumbbells do AMRAP sets.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
High output followed by full recovery. Jumping, overhead, squatting with upright torso (even though it's not a full squat)
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
Same format, more reps per set, and maybe go from the hang
STRENGTH SCALE
Give yourself like 45 seconds or something to perform 5 reps, doesn't have to be unbroken/touch-and-go
INTENSITY SCALE
Do a short burpee set or sprint before each lifting set
MY STUFF
I did the 35-minute one from yesterday, but subbed 25 slow(ish) sit-ups instead of burpees
GENERAL FEAR LEVEL: 5
7.10