7:07

3:59 RX

M/40/5’9”/195#

10:41

Last nine reps at 135 lbs. were power snatches.

M/27/5'8"/175lb

CrossFit AFK

6:53 - Rx (Singles. Did the first 10 in about 2 minutes. The second 10 in another 2 minutes. Then what ever time was left to get it done.)

As rx’d, 6:37.

Elected to change out weights; probably should have gone ahead and set up 3 bars.  Reps felt good, but 135 felt heavy.  I had two misses at 135, which were me rushing and getting out of position.

50m/5'10"/185

10 SquatSnatches 65lbs

10 SquatSnatches 85lbs

10 SquatSnatches 105lbs

Focused on quality squats instead of time. Overhead squatting and squatsnatching is still new. Just a lifting session.

Intermediate ish.

95-105-115.

7:28

only one fail at 115, otherwise felt like some good form for the reps. Kept thinking mentally to be like lightening getting under the bar which helped my mechanics.

Rx - 5:54

95lb-115lb-135lb 14:35

Should have warmed up better and/or go down in weights

75 10x

85 10x started doing powers

95 6x power

M/48/5'8/#215

6:00_#75/85/95

PVC-45-55-65

10 reps each not for time

Rxd 9:03

Rx- 7 min

RX 13:10

10 at 60 KG

10 at 55 KG

10 at 52.5 KG

Beginner option:

Time:16:54

30 x 95# 10:35

First time executing squat snatches in a WOD.

m/37/5’9”/212

M/37/6’/177#

10:50 intermediate

Deo gratias

2:35

RX

Modified to single arm DB OHS

--

10 + 10 @ 10,5 kg (L/R)

10 + 10 @ 12,5 kg (L/R)

10 @ 12,5 kg (L) + 10 @ 15,5 kg (R)

> 16'30''

--

Peace.

3:36

10 SQT SN (75lbs)

10 SQT SN (85lbs)

10 SQT SN (95lbs)

GWU: Full Body Rot.

3x 50’ OH stretch walking lunge/10 KBS/ 100m Jog

SPWU: 10 PVC Passthrus/PVC SN Prog./Bar SN Prog.

Cool Down: Shoulders/OH Mobility

Scaled to 10x75#,10x85#,10x95#

11:00

Intermediate Option:

For time:

10 squat snatches, ♀ 65 lb

10 squat snatches, ♀ 75 lb

10 power snatches, ♀ 75 lb 

20:08

Tried 85 but only got 2 so dropped down to 75 for last set and switched to power snatch. 

Dowel, 25 lb, 30 lb. 13:04.

Completed all 30 at 50Kg with singles

6.52

14:55

10 squat snatch 42,5 kg

10 squat Snatch 52,5 kg

10 squat Snatch 57,5 kg

For time:

10 snatches, 55 lb

10 snatches 65 lb

10 snatches 75 lb

7:53

Scaled to 105/115/125lbs

7:45

M/39/72”/170

45 kg, 50 kg, 55 kg 5:39

75, 85, 95

Steady :30 pace

14:32

Women's Rx'ish

No change to reps/weight, but didn't track the clock well either - somewhere in the 9 minute range.

Finished up with a few rounds of power snatch at 75#. Squat snatch is still not something I'm comfortable with going heavy, so I was more concerned about quality than time. I was gong to do more power and squat practice but the left wrist was playing up so I shut it down for snatch.

9:49, Intermediate

For time:

10 power snatch 20lb bar

10 power snatch 45lb bar

10 power snatch 65lbs

Hip and shoulder mobility work arounds

TT: 2:37

5:46 RX

Those 135 got nasty! Felt like 185 at the end

Rx

6:08

Son(15)

@85,95,105

8:50

Daughter (13)

Spent 10min snatching a pipe then trying to snatch an empty bar. She will need more coaching but she's doing ok for her first ever snatches.

5'59" at 25-30-35 kg

Intermediate

6:57

focused on depth

10 reg snatch, 65lbs

10 reg snatch, 85 lbs

10 reg snatch, 105 lbs..had to do 2 sets of 5. Last round far harder than exp.

Warm up 2,000 m row 8.58

10x 45lbs barbell

10x 55lbs barbell

16x 30lbs dumbbell (8/arm, switch every 4)

4:44

12, 14, 16 kg DBs (26, 30, 35 lbs)

7 minutes.

https://youtu.be/uBUnl9OUlNw

5:01, did Isabel at 95lbs. Broke at 8,15,20,24,30

10 squat snatches, 55#

10 SS, 65#

For practice on the movement and coordination/balance. Not a movement I ever do for strength or at remotely challenging weights.

Then followed Chris’ lead with

10 deadlift 135-185-205-220-205-185-135#

No “real” rest btwn rounds, but I suspect my weight changes were slower than Chris’.

60/5’8”/155

45-65-75-85-95-105-115 x 10 no timer

For time:

10 squat snatches, ? 75lb & 115 lb

10 squat snatches, ? 85 lb & 125 lb

10 squat snatches, ? 95 lb & 135 lb

Post time to comments

Scaling:

Reduce the load on each set to maintain solid

mechanics while pushing the intensity

Set 1- 115

Set 2 - 95

Set 3 - 75

Total time: 9mins 24sec

For time:

10 squat snatches, 35-lb

10 squat snatches, 45- lb

10 squat snatches, 65-lb

8:12

SC to 75/85/95...14:04

Scaled to

10 SS @ 65#

10 SS @ 85#

10 SS @ 95#

untimed

m/53/175

Globo wod: If you are using iron plates today use a weight that you can bring down under control, and consider doing low hang squat snatches. Dumbbells sub is dumbbell squat snatches alternating, 14@20/35lbs, 14@30/45lbs, and 14@35/50lbs dumbbell.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Weightlifting. Single modality. Jumping with lots of ROM, squatting with upright torso, a twist on a classic benchmark

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

COORDINATION SCALE

Max effort snatch format, lots of reps, light weight, rest as needed between sets

FLEXIBILITY SCALE

Spend 5 minutes hanging at the very bottom of the overhead squat. Every time you rest do 10 box jumps

ENDURANCE SCALE

AMRAP in 3 minutes of snatches, rest 6 minutes, then do it again

MY STUFF

Did sets of 10 deadlifts at 135, 185, 205, 225, and then back down the ladder. Slow motion, unbroken, and no extra rest between other than exchanging the plates

GENERAL FEAR LEVEL: 7

Is the snatch always combined with a squat?