CFWUx2 10*45/95+1sn*2 burgener 1*106sn*2 1*117sn

28:22

117lb sn (failed 3-4 times but redid till I got 10 successes)

Intermediate 26:41

20:52 Power Snatch at 175#

M/41/5’9”/193#

15:53

115 lbs. for squat snatch

17:44

100 box step-ups,20"

100 push-ups

10 squat snatches, 95#

M/27/5'8"/180lb

CrossFit AFK

19:33 - Sc (Used 135lb for snatches.)

11:14 RX

M/48/5'8/#208

9:30_partitioned

10x

10 step-ups (24)

10 pushups

1 power snatch (#135)

M/53

100 24"

100 push ups

67 lbs snatch

19:38

As I supposed, snatch was hardest part in the WOD.

It was and still is difficult to gain proper move technic.

Time: 15.18

scaled the push-ups and did deadlift instead of the snatches (100kg)

5Rds

SquatSnatch 85lbs 5

PushUps 20

BoxStepUps 20

Workout was garbage before I got to the gym. Too anxious today and just didn't want to be anywhere, especially the gym. SquatSnatch max is 125lbs, so slightly less than 70% of 1RM. Snatch stability and overhead stability improving. PushUps were easy, just had to break up after 2nd Rd. BoxStepUps took time to get a rhythm, but were just tedious. Overall, just checked the box, felt dehydrated, side hurt, and wanted to anxiety puke. Throwaway today and hopefully run tomorrow.

Scaled to 25.5 kg

Rest as intermediate

Time: 20:37

RX 185

29:03

M/50/87

20"box

95#

18:32

M/37/6’/178#

21:59

Finished final push-up at 9:54. Then proceeded to fail two snatches at 145 and another two at 135 lbs. I then dropped the weight to 115 for two reps; then 125 for two; then 135 for two; 140 for two and then 145 lbs. for reps nine and ten.

Deo gratias

16:10

@40kg power snatch

what I thought was a good weight during warm-up (125lbs) ended up being too heavy, and I had to go down to 88lbs and power snatch it

36 / M / 5'9" / 140lbs

Step-ups x50

18” elevated push-ups x50

15lb dumbbell squat snatches x10

10:58

Beginner scaling; 20 in box, subbed single arm DB snatches for squat snatch 20lb DB

9:53

15:13 - Everything Rx did snatches @ 155#

2 weeks out..kinda ugly.

100 24"

100 push ups

65 lbs snatch

13.55

22:12

snatch 57.5kg

M/39y/15% BF

Intermediate

16:40

For time:

100 box step-ups (50см)

100 push-ups

10 squat snatches (40кг)

18:30

100 Box Step ups 24 inches

100 Pushups

20 Alternating Dumbbell Snatches 50 lb

I completed the Workout in 18:36 minutes.

https://youtu.be/FRSyH7P18JE

Scaled weight to 85#. 12:51

Scaled

For time

100 box step-ups (24")

100 push-ups

20 squat snatch (65#)

I recorded 21:26 but after looking at everyone else's times I'm beginning to think I didn't track the clock well.

I partitioned this into 5 rounds of 20/20/4. Left elbow held up to the push-ups though slower than I like to make sure it tracked well. That elbow only tolerated up to 65# on the SS so I decided to double the reps. Didn't take any breaks and transitions were short so just another reason I question my time.

M/54/232

For time: 11:19

100 18” box step ups

100 push-ups

10 squat snatches 70lbs.

Beginner: 7:02. 1k run 5:22

Scaled pushups, 45# snatch 13:25

Intermediate RX: 10:51

beat up from being off on vacation for over a week & soar/stiff from yesterday 😂😫

Scaled weight on squat snatch:

started with 3 reps at 115lbs then bumped it to 135lbs and did 10 more

13:15

11:56

100 Box Step-ups(24”)

100 Push-ups

10 SQT SN (95lbs)

GWU: 2x 50’ Lunges/15 Band Pullaparts/5 Burpees/10 SQT/10 PVC Passthru

SPWU: SN PVC Prog. ^ Wod weight

build up: 5 Step-up/5 Push-up/2 SN

Cool Down: walk& shoulder mob.

Attempted intermediate but after 3 failed attempts at 155lb, dropped to 135lb with the clock running. Finished the first 2 exercises at about 9:50. Counted 135lb attempts where I just missed the balance as half reps(3 of 10). Meaning I cycled the bar 19 times total, for 7 mediocre reps😅.

16:48

Son(15)

Same for the first 2(around 13-14min), started at 105lb, dropped to 95lb.

16:18

11’18”48

12:34 RX

24" box step-ups, 45-lb squat snatches (still learning!)

9:50

For time:

100 box step-ups

100 push-ups

10 squat snatches

#95

12:28

13:52. Still trying to rest sore traps, subbed 10 slow C2B pull-ups for snatch.

Hotel WOD...19" bench step up/65# untimed

11:39

100 Box Step-ups (24”)

100 PU

10 FS @ 185# — still working on Snatch form …

wore an elevation mask throughout … pretty difficult

50 kg for squats

18:40

Modified:

--

For time:

100 DB weighted box step-ups @ 2x 7,5 kg (60 reps) and 2x 10,5 kg (40 reps)

25 strict push-ups + 25 kneeling push-ups + 25 bench dips + 25 strict push-ups

10 single-arm DB squat snatches @ 12,5 kg, alternating.

> 25:26

2 additional single-arm DB squat snatches @ 15 kg (L/R)

--

Peace.

M/48/6'2"/185#

Scaled to 95# squat snatches the rest as rx'd had 3 misses mixed in with the 10 good reps

17:45

Beginner Option:

For time:

50 box step-ups

50 assisted push-ups

10 squat snatches

9:59

16:18

Used #10 DBs for step-ups and PUs, #95 I did more of a power clean with some kind of OHS it was a mess

50 box step-ups

50 push-ups

10 squat snatches, 95#

8:12

2:22/2:13/3:37

scaled squat snatch to 115 lbs (150 lb PR) after warming up to 125 lbs.

16:38

Box step-ups: 5:25 - unbroken steady pace

Push-ups: 4:40 - sets of 10 until the last 10, two sets of 5

Snatches: all singles, had at least three failures that had to not count to get to 10, shoulder fatigue made the catch tough

100 step ups to 24" box

100 push ups

10 squat snatches @ 95#

(took me 14 attempts to get 10)

Thought I could do 105# but after the push ups it might as well have been 1000#:)

Time==a heck of a lot longer than it should have.

Box step

Push-ups

10 FS @ 75lbs

10:45

100 step up to 20

100 pushup

10 FS at 155

11:11

For time:

100 box step-ups

100 push-ups

10 squat snatches

Rx partitions:

5x20reps box set-up

5x20 reps push- up

10 squats snatches 30kg

total time 14’:15”

50 kg (110 lbs) Squat Snatch

19:36

Globo wod: step up to a bench, aerobic step platform (10 risers plus top is 24", 8 plus top is 20"), or other platform if a box isn't available. Dumbbells sub 16 dumbbell squat snatch 50/75 lb, alternating. Intermediate is 35/50, scaled is use a dumbbell that you can maintain good form with and note weight to comments. Pushups as Rxed.

Unpartitioned?

I would think so but just making sure…

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Gymnastics and weightlifting. Getting yourself fatigued to challenge your power (and technique, which is another hidden beauty of CrossFit; it demands you have great technique under very unfavorable conditions). Jumping, squatting with an upright torso and loss of connection, overhead, pushing at midrange, unilateral loading, scaling an obstacle, a momentary PTSD of Chad

SHORT MEDIUM LONG

LIGHT

MEDIUM

HEAVY x

COORDINATION SCALE

AMRAP in 20 minutes of:

20 lunges

20 push-ups

10 snatces (light weight)

SPEED SCALE

Split up the reps however you want

STRENGTH SCALE

Reverse the order

MY STUFF

Did 150 lunges, 400m run (ha), 100 push-ups, 400m run. Not sure why exactly I did that - I had a bar set up to do snatches - but here we are I suppose

GENERAL FEAR LEVEL: 6